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5 Action Ideas To Get Big Fast

By: famoustrainer Are you sick and tired of picking up that latest body
building magazine off the shelve, opening it to the latest
program on the current bodybuilding star and discovering
that he is using a six day split program that has you in the
gym for four hours and day!!

What it won't tell you is that the guy is a professional and
probably doesn't have to hold down a steady job, pay off a
mortgage or raise a couple of kids.

The thing is you don't have to train like an athlete to put on
muscle, all you need to do is follow these action ideas
below and you will start making big gains fast without
spending all your time in the Gym.

Lets have a look:

1/ Back to Basics - To build muscle you must train short
and with intensity, you only have a limited amount of
energy per session. Tests reveal that blood sugar levels
drop dramatically after 20 minutes, so exercise selection is
crucial.

Compound multi-joint movements have to be used as
these offer more training stimulus, are more functional and
heavier loads can be lifted. Examples of compound
movements include squats, bench press, dips, and chin-
ups. Performing three to four exercises with high intensity
during a session are what is needed.

All the main structures of the body are worked hard during
this time, remembering that as you get stronger in your
upper body exercises i.e. Dips, Lat Pull downs, you will
also add size to your upper arms as well as your
shoulders.

Working on these big compound movements has a knock-
on effect throughout the whole body; there is no need for
specialization techniques or isolation movements.

The thing is, the whole body is worked hard, rest and
recuperation is allowed to take place and at the next
exercise session we push out a few more reps than before
with the same weight, then we have gotten stronger i.e.
more muscle.

2/ Perform One Set Per Body Part - Having performed one
set of an exercise to total failure then it should be near on
impossible to generate the same force and intensity for
another set.

If you are able to generate the same force and intensity for
this second set then the first set was not worked hard
enough.

If you give the first set 100% effort and work it to total failure
(You cannot move the bar after the last rep) there is no
more requirement for further stimulation.

Therefore you need to do one set per exercise,
remembering to complete the training session in 20 - 30
minutes so to have the most stimulus as possible and then
move on to the next exercise.

Current research shows that single set training is as
beneficial as multiple set training, decreasing the chances
of over training and saving energy for other lifts required
during the workout.

Because you are doing one set per exercise, you will have
to work it hard and to total failure.

3/ Cycle Your Strength Training - The development of
muscle and strength is interrelated so the exercise session
will have to be designed so that increases in strength are
equal to increases in functional muscle.

Cycling intensity through changes in repetitions and
poundage's throughout your training program is an
effective way to maintain progression and avoid training
plateaus.

4/ Don't Train To Long - Training itself causes the
breakdown of muscle tissue. When a person trains very
intensely cortisol is released into the blood stream, which
causes the breakdown of muscle tissue.

The amount of cortisol released is highly dependant upon
the length of training time.

Therefore to minimize this effect training should be
completed in the absolute minimum time required which is
no longer than 20 to 30 minutes max.

Your blood sugar levels are also dropping by this time, so
do what you have to do in this time and get out of the gym,
go home and grow.

5/ Don't Cheat - Do not cheat on your reps! Every strength-
training trainee runs into this problem sooner or later and it
will grind your gains to a stand still. There are many ways
to increase the intensity of your sets and the weights used
in order to maximize results.

Cheating to increase your weights actually takes strain off
your muscles and places it on your joints, which is
counterproductive.

Now that you are armed with this information, you wont
need to spend all of your time in the gym, by all means
workout hard while you are in there but when you are
finished go home and grow and enjoy life.

Article Source: http://www.lifeweightloss.com

Gary Matthews is the author of the popular fitness eBooks Maximum Weight Loss and Maximum Weight Gain. Please visit www.maximumfitness.com right now for your 'free' muscle building e-course.

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