Build Muscle. How?
May 15th 2009
Build Muscle. How?
Many people want to tailor their workout plan around a program that will build muscle. How? One of the keys is to design a weight lifting schedule that will encourage rapid muscle growth. Quality muscle growth. And there is a difference between quick cosmetic muscle growth and solid core muscle growth.
An effective weightlifting plan that will promote rapid quality muscle growth will have you hitting each major muscle group 2-3 times a week with appropriate rest periods between workouts. A typical daily lifting schedule might be lift-rest-lift-rest-lift-rest-rest where you are hitting every major muscle group hard on each lifting day. Stress then rest. Stress then rest.
Build muscle. How? By focusing on the two primary factors that drive muscle growth:
Maximum stimulus at the highest frequency
Ample rest in between to allow the muscles to recover
Maximum stimulus means heavy weights that force the muscles to break down. Ample rest between workouts ensures that as the muscles recover they become more solid and larger to handle the increased stimulus (heavier weights). Over time your body adapts to the stimulus of the heavy weights, and even heavier weights are required to force additional muscle growth.
This muscle growth actually occurs during the rest periods between your workouts. The muscle, which is broken down during heavy lifting seesions, is rebuilt bigger and stronger than before.
Now, the question becomes, how do you get an effective workout when you are trying to hit every major muscle group in every workout, three times a week? The key is to limit your exercises to one or two per muscle group.
Is it effective only doing one to two types of exercise for each major muscle? Yes, it can be effective at promoting muscle growth if those exercises consist of compund movements. Compound movement exercises are ones that work multiple muscle groups at one time. Examples are the bench press, deadlifts, shoulder presses, and squats. These all attack multiple muscle groups in the course of the movement of the exercise.
Another way to maximize the muscle growth benefits of three day a week full body workouts, is to split your workouts into two sessions. Splitting your workout into morning and evening seesions allows time for rest. This allow you to maintain a high level of energy and intensity in each session.
Build Muscle. How? By becoming a part of one of the fastest growing muscle fitness and weight loss programs on the market. The Adam Waters RTP Transformation System is proven program that will get you in the best shape of your life. Click here to learn more about Adam and his journey to supreme fitness.
