Building muscles should be on your checklist if you are serious about your health. Most people have confused notions about building muscles and think that consuming loads of health drinks is the only way to stock up on brawn. Learn about what 6 week body transformation programme experts have to say about muscle building exercises. The following information is sure to help you along your way.
High volume and medium intensity is the key
Trainers recommend going for high volume exercises i.e. Performing lots of sets and repetitions of a particular move in order to gain muscle quicker. They also recommend you take some good creatine. While volume is recommended too much of intensity is not. Training with extremely high eights which put a lot of pressure on your muscles make your body ache and are bad for your system.
Medium weights are better and healthier so trainers in body building programs encourage doing 12-15 lifts with about 60 seconds of break between each set. Lactic acid will accumulate near your muscle fibres and cause a burning sensation. This is your signal to understand that growth hormones are stimulated and muscle growth is about to follow.
Each set to the max
Testing your endurance is the key to every successful transformation programme. You are encouraged to put in your best effort. The more number of sets you do the more encouragement your muscles will get for pumping up. Push yourself to the failure point i.e. the point beyond which you are dead sure you cannot do one more set. Word of caution though, it’s not recommended to do lifts if you have chronic back pain, shoulder pain or muscle injury.
Do the famous three
Fitness trainers who specialise in instructing participants for weight training exercises recommend some typical exercises for bulking up quickly and trying to build muscle fast with good creatine. The exercises are the dead lift, the squat and the bench press. These three moves complement each other and workout almost all the core muscles of the body. There should be even growth of muscles all over your body in order to give a pleasant appearance. The strength, bulk and conditioning of the body is sure to happen in one go if you do these exercises frequently enough.
What’s the correct exercise frequency?
Weight training and exercises to build muscle fast should not be done regularly unlike cardio and balance and coordination exercises. Not less than 3 sessions and not more than 5 per week is the ideal frequency of exercises in order to build muscle fast. Don’t try to train for a racing event as well as gain muscle both at once as both have completely different physiologies. If you are trying to gain muscle fast then only concentrate on weight lifts and pumping iron.
If you are a newbie to weight training then do not more than 2 sessions per week. Lean protein quantity should be increased in your diet in order to stimulate muscle growth.