5 quick tips to help you build more muscle in less time.
These 5 muscle building tips can make a big difference in your training. Be sure to look them over and follow the guidelines.
Muscle Building Warm Up Reps
1. Warm up sets – be sure to keep them in the 5-6 rep range.
Your first set could consist of a very light weight for 10-20 reps just to get loosened up and get the blood flowing but beyond that you want to keep the reps low. The reason for this is that you donâ€™t want to build up too much lactic acid or accumulate too much fatigue with your warm ups.
2. Donâ€™t stretch before your workout in the hopes of preventing injury. This doesnâ€™t work.
Benefit of stretching before workout,
helps you get into positions you might not be able to reach because you are tight in specific areas such as the hamstrings and hip flexors.
Stretching for the sake of injury prevention is an outdated idea and doesnâ€™t really work.
Flex Your Muscles Not Your Brain
3. Donâ€™t over-analyze and over-think everything you do in the gym. This never gets you anywhere. Donâ€™t worry if the incline of the bench is supposed to be 50 degrees or 55 degrees. Donâ€™t worry that if you donâ€™t supinate at exactly the right time that you wonâ€™t activate your biceps optimally. Donâ€™t stress out about the exact grip width on the bar. If someone tells you that a 16″ grip on the bench press hits your triceps better than anything else, but because of an injury or anatomical difference you can only comfortably use an 18″ grip, donâ€™t sweat it.
People over-think themselves to death and they never get anywhere because of it. Go to the gym, get stronger, go home, eat, sleep and repeat. Donâ€™t turn it into advanced calculus. That is one of the best muscle building tips I can give you.
4. Always train both sides of the joint with equal volume.
Example… if you do 6 sets per week of pressing exercises, do six 6 per week of pulling exercises. If you do two sets of curls you should do two sets of triceps work. And so on and so onâ€¦
Stalled Muscle Groups
5. If you canâ€™t get your forearms to grow, try hitting them with more frequency than other muscle groups. They can easily be trained three times per week and recover without any problem. Also, try to hold the bottom stretched position of wrist curls for 3-5 seconds per rep. When you finish training the forearms, hit them with a deep stretch for both the extensors and flexors for 30-60 seconds. These muscle building tips should get the forearms to grow.
This was a guest post by my friend Jason Ferruggia Jason is a world famous fitness expert who is renowned for his ability to help people build muscle as fast as humanly possible. He is the head training adviser for Menâ€™s Fitness Magazine where he also has his own monthly column dedicated to muscle building.