Being a trainer I am often asked for muscle gaining secrets, when
I explain there are no secrets I can see people are skeptical about my
answer. I further explain that to get muscle fast you have to know how
to exercise to stress the muscle to force it to grow. That you have to
build a serious of lean muscle workouts and continue to do them to see
results
That there are different exercises and techniques being discovered on a regular basis, an important aspect of this is also how these are put together in your workout to reach your goals.
Major Muscle Groups
One of the main techniques is to work major muscle groups first in the workout. This gives you the most energy when you are fresh to handle heavier weights, then add a small muscle group to finish the workout. Usually the small muscle worked will be a secondary muscle to the major muscle that was worked, an example would be the biceps with the back or the calf muscles with the legs.
This prevents the smaller muscle from being over trained, when hitting the major muscle the smaller secondary muscle is partially worked. By adding an exercise that targets that secondary muscle gives it a good workout for growth, also it benefits from the hormone produced by the larger muscle worked.
By working the smaller muscle on a different day it will be getting worked to times a week and that has a high probability of overworking the small muscle and hurting both workouts by reducing the amount of weight that can be lifted.
Compound exercises
A compound exercise works two or more muscle groups in the exercise. These can be the primary and secondary muscle or two different muscle groups entirely. These exercises are more beneficial for shaping and toning the body. This will enable the whole body to get worked in one workout. Because of the amount of energy used during these exercises, it also provides some cardio training in your weight training workout. I favor this type of cardio because it is performed under a physical load instead of just repeating a movement like running or biking, this works towards strengthening your heart and lungs.
Muscle Confusion
This is especially important as a training technique, muscles adapt to a movement after a period of time and become efficient at performing that movement. This efficiency stops the muscle from experiencing the stress that exercise creates to build muscle, by changing the exercises this keeps the muscles in a state of confusion and continues to force muscle growth. The time frame to make these changes is about four to six weeks but is different for everyone, as you learn how your body responds to exercise it will become easier to understand when to change your workout exercises.
Instinctive Training
There are no muscle gaining secrets to get muscle fast, as you learn and become experienced you will start to understand your body and begin using a technique called instinctive training. This is when you will start to put other techniques together to build lean muscle workouts using compound exercises that involve the major muscle groups. This is how you will get muscle fast and keep the body in a state of muscle confusion.
That there are different exercises and techniques being discovered on a regular basis, an important aspect of this is also how these are put together in your workout to reach your goals.
Major Muscle Groups
One of the main techniques is to work major muscle groups first in the workout. This gives you the most energy when you are fresh to handle heavier weights, then add a small muscle group to finish the workout. Usually the small muscle worked will be a secondary muscle to the major muscle that was worked, an example would be the biceps with the back or the calf muscles with the legs.
This prevents the smaller muscle from being over trained, when hitting the major muscle the smaller secondary muscle is partially worked. By adding an exercise that targets that secondary muscle gives it a good workout for growth, also it benefits from the hormone produced by the larger muscle worked.
By working the smaller muscle on a different day it will be getting worked to times a week and that has a high probability of overworking the small muscle and hurting both workouts by reducing the amount of weight that can be lifted.
Compound exercises
A compound exercise works two or more muscle groups in the exercise. These can be the primary and secondary muscle or two different muscle groups entirely. These exercises are more beneficial for shaping and toning the body. This will enable the whole body to get worked in one workout. Because of the amount of energy used during these exercises, it also provides some cardio training in your weight training workout. I favor this type of cardio because it is performed under a physical load instead of just repeating a movement like running or biking, this works towards strengthening your heart and lungs.
Muscle Confusion
This is especially important as a training technique, muscles adapt to a movement after a period of time and become efficient at performing that movement. This efficiency stops the muscle from experiencing the stress that exercise creates to build muscle, by changing the exercises this keeps the muscles in a state of confusion and continues to force muscle growth. The time frame to make these changes is about four to six weeks but is different for everyone, as you learn how your body responds to exercise it will become easier to understand when to change your workout exercises.
Instinctive Training
There are no muscle gaining secrets to get muscle fast, as you learn and become experienced you will start to understand your body and begin using a technique called instinctive training. This is when you will start to put other techniques together to build lean muscle workouts using compound exercises that involve the major muscle groups. This is how you will get muscle fast and keep the body in a state of muscle confusion.
Vincent competed at a junior level and has been training for 26
years, he has been a personal trainer for 11 years now. He is a top
author at FitIron.com and in this article he teaches about techniques
that some consider Muscle Gaining Secrets
[http://www.fitiron.com/musclegainingsecrets.html].
Article Source:
http://EzineArticles.com/?expert=Vince_J_Alvino
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