Posts Tagged ‘muscle pump’

Are You Aware That the Right Weight Lifting Routines Can Mean The Difference Between Success and Failure?

There are dozens of weight lifting routines out there with different philosophies of training.

Regardless all weight lifting routines will have a few core concepts that must be followed in order to ensure success.

Finding the best weight lifting routines is a very important part of your bodybuilding development.  Depending on your goals there are many training routines that have been developed by professional bodybuilders and experts in physiology from which you can use to train with.  Not all programs will work for all people, but some will work on certain basic aspects of bodybuilding goals for everyone.

Weight Lifting Routines

It all depends on what your goals are. But regardless this article will provide some of the fundamental concepts that must be followed in all routines. If you are a beginner to weight lifting routines and looking for good results you will follow a different training protocol than someone who is an advanced lifter. If you are more advanced you’ll need something different for change and stimulus for your muscles.

Choosing the proper weight lifting routines are simple but can also become confusing, unless you know what you want.
For example, as a beginner you may be looking to tone up instead of bulking up, in which case you have to choose a toning routine. On the other hand if you are looking to increase size in your body and your muscles then you need to choose a routine for muscle bulking.

Routines are composed of the following:

Routine = Reps, Sets and Rest

What are Reps?
Reps generally in weight lifting routines consist of repetitive movements with a fixed weight. So for example we may do a single set of 8 reps.  Or we may do multiple sets of 8 reps.  The reps are important in any weight lifting routines because they can stimulate the growth or calorie burning effect during the workout.  Usually reps for power are between 1 – 6 reps per set.  Reps for muscular hypertrophy and size is done at 8 – 12 reps and for muscular endurance done at 15 plus reps.

What are sets?

The number of sets weight lifting routines depend on the level of fitness an individual possesses.  Beginners usually can only do 2 to 3 sets per muscle group where as advanced bodybuilders can knock off up to 6 sets per muscle group.  More sets doesn’t necessarily mean a better result.  You could get the same desired result in 3 sets that you can in 6.  However the intensity of the 3 sets would have to be very high, almost to failure.

What is Rest and why is it important in weight lifting routines?

Rest is perhaps one part of weight lifting that is regularly ignored. Rest is the only way you grow and improve.  Without enough rest your muscles don’t have the chance to perform at their best.  Your muscles grow when you sleep not when you workout.  So always remember to add rest into your weight lifting routines.  How much rest depends on what the individuals goal is and how hard your last training session was.  For example if your goal is to bulk up you biceps and you had an intense training session3 days ago and your biceps still feel sore then you may need to rest an extra day before you pump them again.  There is no fixed time on how long to rest.  Usually a trained muscle will recover within 24 to 48 hours max.  However there is an exception to every rule.  So make sure you rest fully before training the same muscles.

Remember that good weight lifting routines consist of these three main components and put together in the proper form can command great results.

If a person is looking to maximize their ability to build muscle in the body, the very first and most important of things to do is know the truth about everything related to the building muscle and debunk muscle building myths.  Firstly there are several myths spreading around these days that makes it very difficult to distinguish between lies and realities. What is even more alarming is that some myths can seriously injure people who believe them.  What makes matters worse is the many so-called “experts” are relying on this propagation of myths to sell expensive supplements and miracle programs that bring in millions of dollars every year.
Consider for your own safety, the good advice we provide here and then plan to take action and learn about the myths and misconceptions that surround it. And in general this advise is not only for muscle development, but also for everything else related, that may still be unfamiliar to you.
Lets get started; here are four muscle building myths that, if invoked as fact, could help to nowhere or to inflict serious injury to you:

Muscle Building Myths

Muscle Building Myth # 1 – must achieve a “pump” during your workout to build muscle. And the bigger the pump you get, the more your muscles grow.

What is a “pump” anyway? Well, it’s supposed to be when the blood gets pumped to your muscles when you weight train.  This makes the muscles more complete and vascular.  And it feels good, too.  This is, in muscle and body building jargon referred to as “muscle pump” or simply “the pump.”
The thing is that this is a myth. The “pump” really has nothing to do with how your muscles grow. It’s really just a temporary side effect of weight training.

Muscle Building Myth # 2 – will make you slower and less flexible.
Consider any athlete, a sprinter, a swimmer, a gymnast, a soccer player, or if you’ve seen sporting events related to any of those athletes that I mentioned, you should know this is not true. Just look at the sprinters’ legs, shoulders and back of the swimmers and the structure of the bodywork of the gymnasts. They are huge! ? Now, are they slower? ? Are they less flexible? Another Myth.

Muscle Building Myth # 3 – high reps give muscle definition.
This is quite a popular one. To get more muscle definition, you need to do is lower your body fat. Get rid of most of your body fat will reveal more of the underlying muscle that otherwise might be covering it up.  The real secret to getting the muscles well defined watch what you eat.

Muscle Building Myth # 4 -  more training will grow your muscles.
More doesn’t achieve results when it comes to building muscle.  More could actually be counter productive when it comes to building muscles.  Remember that muscles will only grow when they go through the process of repair and recovery.  This process of repair and recovery only occurs when the muscles are properly rested.  Working a tired or trained muscle will only cause injury or damage to the muscle also preventing it from growing.  General rule of thumb is to only train a muscle after it is fully recovered from the last session.  This can vary from individual to individual.

Now you know what not to believe when you are at the gym with your buddies giving you the gym talk.  Always remember if you do it right you will see results in your muscle building attempts.  Therefore if you are not seeing results as yet, then you are not doing something right.