Sunday, 13 December 2009

5 Tips for Building Muscle Now

If you're frustrated with your muscle gain or fat loss goals,
I sympathize with you completely, and understand exactly what
you are going through. I worked out for years before finally
figuring out the correct ways to build muscle and lose fat.

I finally figured ou that the routines and body building tips
touted by professional bodybuilders and the muscle magazines
just aren't going to work for most people. But take heart,
you can reach your muscle mass and fat burning goals.

Putting together a program that incorporates the following
body building tips will point you in the right direction and
get you making gains you hadn't thought were possible.

Tried and True Body Building Tips

Train Intensely - You must work each set until you can't do
another repetition in good form. There is no point in
stopping at a set number of reps (such as 8), if you are
capable of doing 12. Your body needs to be challenged or it
will not adapt by building new muscle or burning off body fat.

Cycle Your Intensity - In order to prevent burnout and overtraining
from training intensely, it's important to take a week off from
training every 8 - 12 weeks. If, like me, you can't stay out
of the gym that long, you should train for a week at a very low
intensity level.

Train Briefly - Your workouts need to be short. This is
a very important weight lifting tip. You should never need
to do a weight lifting routine that takes over an hour. If
you are in the gym that long, you aren't working intensely
enough. You can workout hard or long, but you can not do
both. And to succeed in building muscle, you need to workout hard.

Train Infrequently - Your body needs time to recover
from your weight training routine, so that in can adapt and
grow. If you train with weights before your body is completey
recovered, you won't add new muscle and will eventually over
train, a big no no.

These are extremely important body building tips. It seems
that your body's potential for strength increases far outweighs
your body's ability to recover. What this means is that as you
grow stronger, your body needs more time between weight training
sessions in order to recover.

Bench pressing 300 pounds is a far greater stress on your body
than bench pressing 50 pounds, even if both were maximum attempts
at the time.

Train Progressively - You need to constantly challenge
what your body can do by continuing to add more weight and/or
repetitions to your previous best effort as often as possible.

Following is a sample weight training routine that incorporates
the above weight lifting tips. If you put the other pieces in
place, such as your nutrition plan and supplementation plan,
you'll be well on your way to great gains and transforming your

1 - Squats

2 - Deadlifts

3 - Chin Ups

4 - Dips

5 - Bench Press

6 - Military Press

Here's another weight lifting tip - break in to this routine.
For the first few weeks, try working out 3 times per week on
nonconsecutive days, performing 2 working sets of each exercise,
doing 12 - 15 reps per set.

Don't train to failure.

After about a month, you can lower the reps on everthing but
Squats and Deadlifts, to the 8 - 10 rep range. Start training
to failure on some sets.

After another month, begin training to failure on all working
sets and consider only weight training two times per week to
accomodate the higher level of intensity and strengh that you've

Gregg Gillies is the founder of His articles have appeared in Ironman Magazine. He has written two books and is a regular contributor to Body Talk Magazine. He publishes a free fitness newsletter available at his site that includes lots of weight training tips, fat loss, nutrition and exercise program information to help you build your best body as quickly as possible. check it out at Build Muscle and see how you can get a customized muscle building nutrition plan at

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