|
What Are The Rules For Working
Out - Part 2
6. Focus on eccentrics. Moving a weight during an exercise can be done in a variety of ways and how you actually move the weight can determine how many muscle fibers you activate. The eccentric portion of the lift is typically the period in which you are lowering the weight back to the start position. This is also called a negative. A good example of this is the bench press. The positive phase of the movement would be pushing the bar off your chest until your elbows are almost locked or fully locked out. The negative portion would be when you lower the weight slowly back to your chest. Inexperienced lifters may bring the weight quickly back to their chest. However, you will get greater muscle recruitment and ultimately size and strength if you slowly lower the weight and perform the "negative." 7. Focus on intensity. If you don't have an already developed physique then there is no need to workout longer than an hour, give or take a few minutes. Your workouts are not the time to socialize. Focus on the task at hand - building muscle mass and gaining lean weight. Do not try to perform several exercises per body part. Often times 1 to 2 exercises per body part is sufficient. Performing more than this will likely lead to overtraining and cause muscle loss in the long run. For example there is no need to perform standing barbell bicep curls, standing dumbbell bicep curls and seated concentration curls all in the same session. Stick with one of those for 2 to 4 sets at 4 to 8 reps and your muscles will respond more efficiently. 8. Aerobic activity. How much aerobic activity you do will depend on what you are trying to accomplish. If you are trying to gain weight and mass then I would avoid or at least limit how much aerobic activity you do. The reason being is that if you are lifting weights and eating a high calorie mass building diet then the more aerobics you do, the more calories you will burn, the less weight you will gain. This goes against what you are trying to accomplish. If you aren't trying to gain weight then certainly do more aerobics. This will help you burn fat and gain a lean muscle appearance. 9. Stick to the plan. When we first start working out (lifting weights) we want to see results fast. Our level of enthusiasm is high. We start working out with a program and a few weeks into it someone tells us about the next greatest exercise to try. So we abandon our current program and switch to the new one. This not recommended. It takes time for you body and muscles to respond to what you are doing. I highly recommend sticking to the program you are on for at least 6 to 8 weeks before switching it up to anything new. This will give your muscles ample time to respond to the new stresses you are placing on them. Your growth will be much better as a result. 10. Time to eat. If your goal is to gain good quality weight then the rules are simple. Eat more and eat more often. You should be eating at least 6 meals a day. You should be taking in more calories per day than you are burning off. If you don't have a big appetite then force yourself to eat something every 2 to 3 hours. Do this for a few weeks and soon your body will become more hungry and will be expecting food at these regular intervals. As your body becomes accustomed to this eating schedule you'll want to be sure your are eating good quality carbohydrates, lean proteins and good fats with each meal. Don't skimp on nutrition. It is just as important as your workouts. This article discusses 5 rules related to working out. These rules can apply to hardgainers that are struggling to gain weight and muscle mass as well as those that are not challenged with skinny genes. If you enjoyed Part 2 of this series and want to learn more rules for working out then click here now: Workout Rules 1. If you would like to learn more about proven muscle building systems for hardgainers then click here now: Gain Healthy Muscle Order No-Nonsense Muscle Building Now! Return To: Product Comparison Page |