MuscleTraining And Diet Program


Published on

Check Out My Blog

  • Be the first to comment

  • Be the first to like this

No Downloads
Total views
On SlideShare
From Embeds
Number of Embeds
Embeds 0
No embeds

No notes for slide

MuscleTraining And Diet Program

  1. 1. ==== ====Check Out The Training to Built Muscle ====There are many good training programs published in magazines and on the web claiming toprovide fast muscles gain. On the flipside, there are also some not-so-good ones. Many of thegreat programs differ in philosophy but all have some common elements. So, how do we knowwhich programs are effective?Big Muscle GroupsMost good programs emphasize training the larger muscle groups with compound movements.The larger muscle groups consist of the muscles in the legs, back, and shoulder area. Theseareas carry the most muscle mass which offer the greatest potential for size gains. This is not tosay training smaller groups like arms and calves are not important as these areas shouldnt beneglected. But, they shouldnt compromise the majority of your program. Training big musclesproduce fast muscles gain.Compound MovementsCompound movements are exercises that require the usage of two or more joints. Squats, forexample, utilize the knee and hip joints while leg extensions only use the knee joint. Compoundmovements also target more muscle group so you get more "bang for your buck" with a singleexercise. Using our squat example, they are known as a leg exercise. But, if trained properly, theyalso target your core, glutes, traps, biceps in addition to your quads and hamstrings. Thats a lotof muscle for one exercise! Whereas, leg extensions only target your quads. Good examples ofcompound movements are squats, bench, deadlifts, rows, and military press. These shouldcompromise about 80% of your training.ProgressionAny good program promising fast muscles gain should have some type of progression.Progression is where you improve a variable to your training program. That variable could beadding weight, reps, sets, decreasing rest time between sets, etc. Heres an example of twotrainees bench pressing in a 12 week program. Trainee A benches 225 for 8 reps every week.Trainee B benches 225 the first week but adds 5 lbs every workout and by week 12 hes benching285 for 8 reps. Who do you think will gain more muscle? Trainee A trained with the same weightand rep scheme all 12 weeks. His muscles have gotten accustomed to the load and have noreason to get bigger and stronger.PlanningA good program for fast muscles gain should have planned cycles. In the example above, TraineeB adds 5 lb to every workout. We all know its impossible to add 5 lbs a week infinitely. At somepoint, you are going to stall. When weight or rep increases stop, its time to start a new cycle toavoid stagnation and injury.
  2. 2. If youre just beginning or frustrated by you lack of gains. Take a good look at your program to seeif these elements are in place.My name is Richard Ambrose. I am a competitive powerlifter with 20 years experience in weighttraining. My knowledge is based on my personal experience and literature I read about weighttraining. Please visit my Fast Muscles Gain Series for information about weight training.Article Source: ====Check Out The Training to Built Muscle ====