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Top 10 Benefits of Weight Training

10 Weight Training Benefits to a Happier LIFE

Are there any real benefits to lifting or training with weights, well all the research over the years as proven beyond doubt that lifting weights is one of the most beneficial health gains available today? The data is in and the results have been clarified… Weight Trainingis officially beneficial to health.

the male body

What are the 10 benefits of Weight Training

  • One of the most influential results from all this data clearly demonstrates that weight training boosts your immune system, this is important news for those who are getting older, because the older we become the less effective the immune system functions.
  • There have been numerous studies that have shown clearly that weight training helps to boost your testosterone levels. Testosterone is the main contributor for muscle development, and as you get older your testosterone begins to drop affecting many body functions, which apart from muscle growth, affects the body’s ability to burn off fat and repair joints, tendons, ligaments, and cells, etc.
  • Studies also show that weight training also helps to improve your cognitive functions. Have you ever noticed that when you are plagued with a problem, during your exercise you are better able to work out a solution to your problem?
  • Better sexual performance. Because weight training boosts your testosterone levels it also has a direct effect on your performance in the bedroom. But be careful, because long duration workouts have the opposite effect, they indeed increase your levels of cortisol, which suppresses the levels of testosterone.
  • Also weight training increases the release of endorphin’s, which make you feel good about yourself. Endorphin’s increase your self esteem, making you feel more confident, sexy, healthy, and positive.
  • Weight training also improves your energy levels, helping you cope with your every day busy schedules, even having enough energy left over to help those around you.
  • Weight training helps your mood swings. In this modern world of ours, stress is a common feature and weight training is a great way to relieve the stress or anxieties of life. Relieving the pressures of stress make you feel better and improves your home and social life.
  • The research and data clearly shows that weight training can help to reduce the risks of disease. Weight training can help to reduce, or eliminate the risk of heart disease, obesity, some cancers, diabetes, and strokes.
  • Weight training can also help you to remain young. In a world that is now fixated on remaining young, exercising with weights can dramatically help to improve muscle tone, flexibility, increased cardiovascular performance, and improves skin tone.
  • All of this adds up to greater confidence in the way you look and feel, this feeds down to your friends and family, making you a lot happier and able to cope with life.

a very strong man

So there you have it, the research and data doesn’t lie, which is backed up by what I and my students have experienced over the years. The benefits to weight training, far exceeds the input required by a mile. Next time you go to the gym remember what you are about to gain from your weight training schedule.

By JudgeJ

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The Top 10 Best Bodybuilding Tips

10 Bodybuilding Tips For Men – You Will Want To Know

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If you would prefer to watch a auto of the script below, watch this video…

Building muscle is like taking a long road trip. You wouldn’t contemplate taking on that journey without first planning the route, well yes, you have guessed it, building any real body mass takes planning to and you can’t do that without first studying a map first.

Set out below is your map, ‘The Top 10 Best Bodybuilding Tips’, study them and get to know them well and then you will be able to set out your plan to success.

1. Write out your goals, your plans…

Planning of things to do

‘What exactly do you want to achieve’, ‘How are you going to achieve them’, ‘How long to achieve each step – 6months, a year, two years’. Plan your exercise routines, your diet, and your supplements. Make sure you write down each training routine and the length of time you applied it, you will want to read notes on routines that worked for you over the years…don’t rely or miss out, because you can’t remember.
Remember, there is a lot of truth in planning your way forward there are two ways a) one is plan to succeed 2) the other is fail to plan and you will be planning to fail.

2. You will need to balance out your workouts…

balance out your workouts

Dumbbells, straight bars, machines, etc, these are tools you use to stimulate muscle growth…you don’t grow in the gym. You see rest is more important than lifting weights ‘Why’, because muscle only grows when it is totally and fully repaired, and rest is the only time that this is going to happen. You also require sleep, because when you are in deep sleep the body releases Human Growth Hormone (HGH). The correct balance of proteins, fats, and carb’s are essential too, as is eating small meals throughout the day.

3. Don’t over-train… it’s the killer of muscle growth…

Man liying down

If you are spending more than an hour in the gym training then you have already over-trained.
Make absolutely sure that you DON’T train your muscle groups more than once a week…
In other words if you train say back and Biceps on Monday you don’t train them again until next Monday. The same applies to the other days of the week. Everyone recovers at different rates and you can’t know when the muscles are totally repaired so to be on the safe side you need to wait 7 days then train that muscle croup again…this is so important and is responsible for over 98% of people in the gym today gaining none, if any…progress.

4. Use progression in all your training routines…

Gymnas working hard

It’s no good picking up the same weight you were using 6 months ago and wondering ‘Why’ it is your not making any gains. You must strive to increase if only by a small amount or your body will adapt and you will be wasting your time in the gym. Things you can try…a) use more weight b) decrease the time it takes to do the exercise c) even decrease the time in-between sets b) ideally you should be doing around 3 different exercises for each muscle groups, but you should know 4. In this way each week you can remove one and replace it with another, rotating them every week.

5. Stop This Obsession With Heavy Weights…

Man straining to lift a bar

Heavyweight inhibits you from doing many reps; this in turn will hinder your ability to totally fatigue your muscles. You need to take the muscle to the point when it becomes impossible for you to do another positive rep… That’s the contract should of the muscle not it’s lengthening. ‘Yes’ constantly using heavy weights will make you a lot stronger, but you can’t have both… Not without steroids anyway! Increase Your Muscle Through Power-Lifting and not bodybuilding!
It’s all very simple… Training that = Total Fatigue = Muscle Growth!

6. The Mind, Muscle Connection…

Man shoulder pressing dumbbles

This one is so important, because if you ignore this you’ll never reach your full potential. During training you need to picture, feel, and concentrate solely on the muscle you are training. You MUST isolate the muscle you are training with your mind from all the other surrounding muscle, tendons and joints. For example, let’s say you are doing dips, if you become aware of the stress being placed on your triceps, as they begin to fail, you will have lost all the tension you started out with on the Pecs (Pectoralis Major Muscles)…wasting that set. Instead keep ALL of your attention on your Pecs, placing tension, tension, and more tension through these muscles using your mind. This alone, if done correctly, will take your muscle workout to a whole new level.

7. Do the Correct Movement …

Do the Correct Movement

If there is one thing that keeps 98% of people training for muscle mass from their goals it as to be this one. I see people just wasting their time, going through the motions in the gym, because they believe that all one as to do is pick a weight up and you will grow…nothing could be further from the truth.
If there is one singular, most important and crucial lesson you can take away from all the other tips I’ve mentioned above, it must be this one…you must learn the correct way to do the Correct Movement with weights or machines.

8. Don’t put on lots of the wrong type of body weight…

the wrong type of body weight

I hear people talking about bulking-up and how they should put on body-weight by eating all that they can cram down their throats, wrong, wrong…WRONG!
Unless you have the perfect genes that allows you to eat and only put on muscle without body fat then stay away from this advice, it will jeopardize and wipe out any muscle mass you may have gained.
You need to understand that when you diet your body will cannibalize muscle to get energy, fat cells won’t give up their stored energy until it as no choice, this is a biological fact. So the end result of putting on and storing all that extra body fat in an attempt to gain muscle size is…muscle loss the very thing you worked so hard to gain…gain muscle mass not fat mass!

9. Increase Your Protein intake…

Increase Your Protein intake

You’ll want to eat just over a gram of protein per day per pound of lean body mass. It is a no brainer, muscle requires protein to repair muscle breakdown and as a bodybuilder you are continually braking down muscle fibres. Therefore, a bodybuilder will require more protein than the average man in the street. Make sure that you give your muscles all the proteins it requires to repair the muscle you trained and not only for a day or two, but throughout the rest of your training days.

10. Drink enough water during training so as NOT not to become dehydrate…

Glass of Cool Water

Water is crucial for cell function, but you shouldn’t over drink, because too much water as the opposite effect. No one has been able to discover how much water you should consume per day, no one has been able to find out anyone who has ever done any significant research on this matter. There is however, a simple way to define if you need to increase your fluid intake and that’s to simply take notice of when your body is telling you when you are becoming dehydrated… If you feel thirsty, then you are… ‘Dehydrated’!

I would recommend that you sip at some water during your training and tried to endeavour not to allow yourself to become thirsty. Tip, if you are trying to lose weight then drink water at room temperature, because drinking water from the fridge will slow down your metabolism decreasing your chances of burning off fat. Of course, the opposite is true, if your aim is to increase muscle size and you have a low body fat content, then drink the water as cold as possible.

There are other bodybuilding processes you need to understand and employ, but these will lay down a firm foundation for you to be getting on with. Please take notice of these points, because they are really critical for the long term success of both building and keeping that new found muscle mass!

Train hard, eat lots of pizza, grow strong and big…john!

Want more information and/or bodybuilding tips then click and visit this link: http://increasemusclesize.net

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