Tips on Training to develop abs

Choosing the right abdominal exercises isn't the only thing you have to to get a six pack. More important, you have to you work diligently at your diet, staying with a fat burning, muscle building nutrition and exercise plan 365 days a year.

Training to develop abs is one of the most misunderstood fitness concepts. Here are the top five myths about building abs:

1)You can "spot reduce" the fat on your abs by doing more sets and/or harder exercises.

Regardless of the number of crunches or more advanced ab exercises you do you will not get rid of the fat on your abs alone. When you do crunches you are working the ab muscles under the fat. Most ab exercises burn few calories and these few calories do not just come off your ab fat. The energy burned comes off equally from every fat cell in your body.

2)You don't need to watch what you eat.

Diet is the first and foremost factor in trying to get a six pack. You must acheive a very low percentage of body fat to see your ab muscles from under the fat layer. Ab exercises burn few calories so you must adhere to a fat burning, muscle building workout routine on a regular basis.

3)You must work your abs everday and for a long duration.

Your abs should be worked out just like every other muscle group. Three times a week for 10-15 minutes is plenty. Working your abs for 30-40 minutes does not effectively build your abs. Group fitness classes called "Ab Burner" or "Abs of Steel" which do continuous abs for 30 minutes are also a waste of time.

4) TV commercials or magazine ads can will help you get that six pack.

There are dozens of home ab machines that make superior ab claims. Most of these have been tested and studies found the traditional moves like crunches, oblique cross overs and reverse curls were much more effective. Even health clubs have some ab machines that can't hold a candle to the more traditional exercises.

5)Form is not important as long as you do millions of reps.

It is important to do all reps with good form. Think quality, not quantity. Avoid full sit ups and too many crunches as both can injure the lower back.

In summary, think great nutrition, low percentage of body fat, quality over quantity, work the abs only a few times a week for a short time, avoid ab machines and follow an overall mass gaining, fat losing exercise program.

By: Lanny Schaffer, Ph.D-4885

Article Directory: http://www.articledashboard.com

Dr. Lanny Schaffer is an Exercise Physiologist and the President of The International Fitness Academy, For more cutting edge training information go to www.aerobic-exercise-coach.com

Article Posted By the Webmaster Foras Aje. He invites you to visit his website for more information on the Latest Health news, Healthy Living and Lifestyle choices at http://www.bodyhealthsoul.com

Exercises for The muscles of the lower body

The lower body contains some of your biggest muscles which are capable of bearing significant weights. The temptation for beginners to go for broke by performing heavy squats should be resisted. To begin with you should concentrate on building the muscles safely by using machines that isolate muscle groups. The squat is an excellent compound exercise that trains numerous lower body muscles but it is one you should learn properly after spending three months strengthening the individual muscles that will be utilized later.

The muscles of the lower body can be divided into five groups:

1. Quads - this is the big muscle group consisting of four muscles at the front of the thigh. These are the primary muscles used when performing exercises such as squats, leg press, lunge and leg extension.

2. Hamstrings - these are the main muscles at the back of the thigh. These are the primary muscles used when performing leg curls.

3. Gluteals - these are the muscles that make up the buttocks.

4. Hip flexors - these are the small muscles at the front of the pelvis that allow you to raise your legs to the front.

5. Calves - these are the two muscles found in the lower leg.

For beginners these muscles should be exercised as follows:

1. Leg press - 1 set of 10-15 reps. This is a useful exercise for the quads but it also works the hamstrings and glutes to a lesser degree.

2. Leg extension - 3 sets of 10-15 reps. This is a useful exercise for adding definition to the quads.

3. Hamstring curl - 3 sets of 10-15 reps. This exercise isolates the hamstrings.

4. Standing calf raise - 3 sets of 10-15 reps. This exercise works the gastrocnemius muscle.

5. Seated calf raise - 3 sets of 10-15 reps. This exercise works the soleus muscle underneath the gastrocnemius muscle.

As with all exercises you need to take care in scheduling specific body parts. To begin with you should incorporate your lower body exercises into a program similar to the one suggested below:

Day 1: Biceps, Back, Abs

Day 2: Hamstrings, Shoulders, Abs

Day 3: Quads, Forearms, Calves

Day 4: Triceps, Chest, Abs

For the first couple of weeks complete one set but then add one set each week to a maximum of three. At the end of three months you will be ready to move on to more intensive intermediate level exercises.

By: Rick Mitchell

Article Directory: http://www.articledashboard.com

Rick Mitchell has written numerous articles aimed at helping athletes, from beginners to advanced, understand how to build muscle and increase strength. He has also developed several supporting web resources including Fitness Gear Online

Article Posted By the Webmaster Foras Aje. He invites you to visit his website for more information on the Latest Health news, Healthy Living and Lifestyle choices at http://www.bodyhealthsoul.com

you’re the perfect candidate for a different kind of workout

Do you shy away from working out because you don’t like to fight with machines at the gym? If so, you’re the perfect candidate for a different kind of workout – one that’s fun and invigorating, that tones your body, and gives you a cardiovascular boost and endorphin rush.

This time of year, a lot of people get that kind of workout by hopping on water skis or rowing down the river; but for this workout, you won’t have to leave home, unless you want to. There’s a new phenomenon sweeping the country. Grown men and women are picking up hula hoops, similar to those they played with back in grade school, and using them as an integral part of their workout routines.

According to the Cooper Institute, a health-based, nonprofit research and education center, they’re on to something. One minute of hula hooping burns as many calories as running an eight-minute mile or high impact aerobic class. The activity also promotes correct body alignment from the circular motions and proper posture in the upper body.

Fitness experts are quick to point out you can get even more health benefits if you step things up a notch and use a weighted hoop like those offered by California’s Sports Hoop, Inc. They have three models available.

The Acu Hoop and Trim Hoop models can be used to strengthen the user’s abdomen and lower back while at the same time improving blood circulation to those areas. Both are ideal for people who are interested in health, fitness and fun, and available with 3, 4 or 5 pound weights. The primary difference between the two is that the Acu Hoop was a wavy shape design, comes in detachable pieces and is made with high tech plastics. The Trim Hoop is a plain circle with steel pipe inside. It is not available in detachable pieces.
The company also makes a Sports Hoop designed to enhance intense adult and teenage fitness workouts.

Want to give sports hoping a try? Here are the step-by-step instructions for getting started:

1) Find enough space around. Keep your feet one foot wide. Relax your knees, waist and body.

2) Relax your elbows. Lift the hoop and advance it tightly against the back of your waist.

3) Grasp the hoop and keep it in a horizontal position before swinging out. Do not position the hoop at a tilt.

4) Horizontally swing out the hoop against waist, fast and powerfully. Move your waist immediately.

5) Move your waist in a circular motion, all around pressing against the hoop.

6) Keep your motion fast enough to match the circulation speed of the hoop for it to stay up on your waist.

By: Nathan Harris

Article Directory: http://www.articledashboard.com

You can find Sports Hoop products at Sports Authority stores nationwide. For more information about their uses and health benefits, visit www.sports-hoop.com or call toll-free (866) 700-5668. - ARA

Please Rate this Article

Article Posted By the Webmaster Foras Aje. He invites you to visit his website for more information on Healthy Living and Lifestyle choices at http://www.bodyhealthsoul.com

learn how to lose weight and gain muscles instead

As the human body grows old, the balance between the fats and muscles revolutionize. After reaching the age of 25, people tend to lose as much as 5% of their muscles every decade. And if people will not try to maintain fitness, they will build up more fats than muscles.

So the idea now is to learn how to lose weight and gain muscles instead. To help you out, here are some tips for losing weight and building muscle.

1. Exercise regularly

If you want to tone down your muscles in a specific area and would want to lose those fats, it is still important that you undergo "overall conditioning" programs. In this way, you lose fats and build muscles evenly.

Moreover, exercise should be on a regular basis. With a regular exercise, you can build lean body muscles and lose fatty tissues all at the same time. Hence, you do not lose those muscles and accumulate fats.

2. Count calories

The only problem with caloric intake is that some health professionals have falsely created a concept regarding the control of caloric intake in order to lose weight.

Losing weight is not all about control and restrictions but more on counting the amount of calories you have taken in. Besides, learning how to count calories will allow you to make better food choices.

3. Be realistic

Building muscles and losing weight do not pose any difference when it comes to the required period to achieve good results. Losing weight and building muscles fast does not mean a month or two weight loss and body building program. It can be longer.

Hence, do not be discouraged if you cannot see any results after working out for almost a month. Besides, perseverance really pays off. So if you really want to lose weight and build your muscles fast, use an effective strategy and the best work out program.

If you think of fats and muscles, you will think of better ways how to lose and build them effectively. Try to keep these things in mind and you will definitely achieve the results that you want.

By: Mike Selcsum

Article Directory: http://www.articledashboard.com

Check out www.muscle-guide.com for more great information on building muscle and getting fit.

Please Rate this Article

Article Posted By the Webmaster Foras Aje. He invites you to visit his website for more information on Healthy Living and Lifestyle choices at http://www.bodyhealthsoul.com

What is weight lifting superset?

If you have been lifting weights for sometime or have been reading bodybuilding magazines and journals, you would have probably heard of super setting. However, how often have you seen people super setting when weight lifting? If you did, did you notice those guys who were super setting were almost invariably the bigger boys. If you want to be big, then why didn’t you superset like them since you have seen that super setting can help you build big muscles?

What is weight lifting superset? A superset is when you perform two exercises back to back with no rest in between the exercises. There are a few variations of superset such as, antagonistic muscle superset, pre-exhaustion superset and post exhaustion superset…..etc. We will discuss just these 3 of the more popular supersets in this article.

• Antagonistic Muscles Superset

An antagonistic super set is when you exercise opposite muscle group. Although they are opposite muscles, they actually support each muscle during your movements. For example, when you do dumb bell curls for your biceps, when you lower the dumb bells, your triceps are called into action as well. Similarly for the negative movement of a bench press, your back is working too like when you are doing the bent over row.

So for example of an antagonistic superset on your, say chest and back day, do a bench press routine then follow up with a bent over row or vice versa. That will be one superset. Rest for 2-3 minutes and then proceed with the second set and so on. This will work the muscles involved more deeply than mere straight sets.

• Pre-exhaustion Superset

In a pre-exhaustion superset, you work on the same muscle group with an isolation exercise and then follow up with a compound exercise without rest in between sets. For example, still on your chest and back day, you work out with dumb bell flyes (chest isolation exercise) then immediately thereafter with a bench press (chest compound exercise).

By performing with an isolation exercise first (flyes), you pre-exhuast the targeted muscles you are working on, which in this instance are your pectorals (pecs) and then hit your pecs hard again with a compound movement (bench press) that allows other muscles that are still fresh such as your deltoids and triceps to assist your pecs in the exercise.

• Post – Exhaustion Superset

Another version of super setting is the post-exhaustion method. It is the exact reverse of the pre-exhaustion. In other words, lift compound exercise first and then follow up with an isolation exercise for the same muscle group. It will allow you to lift heavier weight for the compound exercise because your targeted muscle group is not pre-exhausted yet.

Vary each of these various forms of superset every 2 – 3 months and watch your muscles explode with big massive muscle growth.

By: Chris Chew -

Article Directory: http://www.articledashboard.com

Chris Chew is a personal trainer of pageant winners, models, actors and other celebrities. See his training system at Free Build Muscles Ebook and Fitness Instructors Singapore

Please Rate this Article

5 out of 54 out of 53 out of 52 out of 51 out of 5

Not yet Rated

secrets to getting ripped

You’ve been training for a while, but it still seems to be some kind of secret. You haven’t been able to discover how to get ripped. Sure, you made some good gains in muscle size and definitely got stronger, but those early gains didn’t seem to continue. The question is: How to get ripped? What’s the secret the hard core bodybuilders seem to know that you haven’t been able to figure out? After all, you’ve probably read every magazine there is on the subject, to no avail.

How to Get Ripped Secret #1 – Those magazines you’ve been devouring are, in many cases, just thinly disguised advertising compiled by the supplement manufacturers. Now don’t get me wrong, massive gains in muscle size can definitely be made easier and more quickly by adhering to a sensible supplementation regimen. However, many of these magazines are actually published by the supplement manufacturers themselves. Do you think they give objective, non-biased information? It’s possible, I guess.

How to Get Ripped Secret #2 – It’s all about your diet. Okay, you need to work out consistently to get the ripped look you’re after, but the real, shredded physique that you’re after can only come about by maintaining the correct dietary combination. The biggest keys you must have to the whole “getting ripped” thing are eating enough good, high quality protein, and eating only low glycemic index carbohydrates. If you can do that correctly, you almost can’t fail. Correctly means getting your nutrition in small meals, spaced throughout the day. You’re not after three squares like you’re in the Army you want to get 5 or 6 smaller meals. This will ensure optimum nutrient uptake and utilization. One way to make this easier is by using strict portion control. You can eat quite a lot, but just not of any one thing.

How to Get Ripped Secret #3 – No overtraining. It’s a very common mistake when it comes to getting really ripped. Too many people train like they were going to do a triathlon. The problem is that while triathletes have very low body fat, and some would consider them ripped, they have very low muscle mass, so you would probably not. You need to train at high intensity. That’s the key. Keep the intensity very high, but then allow adequate recovery time. During this recovery period is when your muscles will explode with size.

How to Get Ripped Secret #4 – Stretch like you’re a martial artist to get ripped. Muscle flexibility is great on two counts; it helps to prevent injury, and increases muscle strength. Research has found that regular warm ups that incorporate a solid stretching regimen will increase strength better than lifting alone. In addition, regular stretching will help prevent injuries that can stymie your progress.

How to Get Ripped Secret #5 – Never max out on strength and aerobic training on the same day. Both of these need you to be able to put forth maximum effort. You’re unable to accomplish this if you’ve just given your all in another activity. Remember, intensity is key. You must maximize intensity. That means splitting your training on days when you hit the wall.

These secrets to getting ripped will help get you that absolutely ripped up, shredded look you’re after. You can do this.

By: OpportunitiesAplenty

Article Directory: http://www.articledashboard.com

If you want to have those huge, ripped muscles in less than 24 minutes a day, you should see this program for exactly how to do it. Labored for years without the muscle building success you deserve? Many have suffered the same fate. There's no reason you should. See the Get Ripped guide for exactly how it's done.

Exercise Reduces Jet Lag (expert speaks)

Let lag is a physiological phenomena resulting from crossing one or more time zones. Jet lag originates in nerve cells of the hypothalamic region of our brain which regulate temperature, sleep, and timing such as circadian rhythms. This internal brain system does not react rapidly to changes such as skipping ahead several time zones. When timing is disrupted we experience the symptoms of jet lag. These are:

*Fatigue

*Insomnia

*Loss of appetite

*Disorientation

*Reduced concentration

*Reduced aerobic fitness performance

*Reduced anaerobic fitness performance

*Higher injury rates

*Reduced dynamic strength

*Stomach problems

*Joint swelling and stiffness

*Muscles pain and stiffness

If you take no special precautions, jet lag can be very unpleasant and last quite awhile. For every time zone you cross, it is estimated to require a full day to recover from jet lag.

New research has shown that exercise before, during the flight and after arrival can reduce jet lag symptoms and jet lag time. First, take good care of your self. Eat well, exercise, get plenty of sleep and stay well hydrated. There's no magic preflight jet lag exercise program. You can do cardio, interval training or weight training. Just do something with some intensity.

During the flight it is important for you to get up often and move around, doing simple stretches and exercises. Even easy movements like walking up and down the aisle, a few squats or some stretches will improve many jet lag symptoms. Exercise, too, is a regulator of the hypothalamic pituitary axis and it does so in a way that counteracts the functions of jet lag. Here are a few exercises you can do on flight:

*BENT KNEE RAISES. Stand by the aisle and put your hand on a seat. Raise your knee up to your hip level several times on both sides.

*SQUATS. Keep the same position and do a few sit down-stand up squats.

*SHOULDER SHRUGS: With arms at side (seated or standing) roll shoulders in a circular movement, both front and back.

*NECK STRETCH: Perform easy, gentle neck circles to the right and then to the left. (Sitting or standing)

*ARM REACHES: Reach both arms straight above your head and hold. (Sitting or standing)

*WALKING: Walk up and down the aisles a few minutes. You can vary your walk from a normal heel to toe walk, to walking on your toes or walking on your heels.

*UPPER BACK AND CHEST STRETCHES: First squeeze your shoulder blades together and hold for a few seconds. This stretches the chest. Next give yourself a big bear hug and round your shoulders forward for an upper back stretch.

* RAISE YOUR HEART RATE. Most of us may be too timid to jog in place in the aisles or jump. If you just want privacy to rev yourself up go to the lavatory and jog/jump. There's not much room but it works!

The above are only a few simple movements you could use during a flight. The effects of exercise on diminishing and shortening the jet lag symptoms are also useful post flight. Most individuals who cross several time zones feel tired, a little sick and disoriented post flight. Another moderate or higher intensity workout will help your brain shake off those post flight blues.

Exercise isn't the only way to relieve jet lag. Performing exercise together with the following simple measures would be more effective:

* Get a full nights sleep several days before you depart

*Stay well hydrated several days before and during the flight

*Avoing significant amounts of alcohol or caffeine

*During the flight, carry on light healthy snacks and eat one every 3 hours.

*If you feel very tired, try to take naps of 30 minutes or less

*Use earplugs off and on on the plane to give yourself a break from the constant noise and also use them if you take a nap.

*Use light and dark to trigger wake cycles. If you are trvaeling across many time zones then you may want to use a light therapy device.

By: Lanny Schaffer, Ph.D-4885

Article Directory: http://www.articledashboard.com

Dr. Lanny Schaffer is an Exercise Physiologist and the President of The International Fitness Academy. For more cutting edge fitness information go to www.aerobic-exercise-coach.com

Please Rate this Article

Hey, strength training should never be left out

The benefits of a good strength training program are almost endless. Less disease, happiness and most importantly, showing off your muscles at the beach.

Strength training should be part of everyone's routine. Even if you are low on time, strength training, according to the ACSM (American College of Sports Medicine), only needs to be done 2-3 times per week with each session lasting no more than one hour. For 2-3 hours per week, huge benefits can be realized.

Regular strength training will:

**help you in day to day activities around the house and in your yard. It will keep you independent which is especially important in the older population. Imagine not being able to lift a 5 pound bag of flour or take the garbage out by yourself.

**lower the risk of osteoporosis, hypertension and diabetes.

**help you avoid lower back pain.

**increase bone density which is important for post menopausal women.

**increase muscle mass which burns more calories throughout the day than an equal amount of fat.

Even with all these benefits, many people are reluctant to start training with weights. Concerns include injury, incorrect form and for women; not wanting to grow muscles and look like a man.

When beginning your strength training program, the risk of getting hurt can be greatly reduced by starting out with machines rather than free weights. As you become more comfortable with the machines, slowly learn to use free weights. If you want to stick with the machines, know that they will give you the same benifits as free weights. As for the concern that women will look like men, it won't happen without the help of steroids, which you shouldn't even consider using.

Sometimes when we think of being healthy, we think of eating and running. While these are important, strength training should never be left out. Strength training provides benefits to your health that cannot be found with any other mode of exercise and shouldn't be forgotten.

By: Ken_B

Article Directory: http://www.articledashboard.com

More Information

Straight Health

Please Rate this Article

Gaining muscle can be difficult for many people

Have you ever imagined how visualization can play an important part in gaining weight and maintaining a healthy lifestyle? Gaining muscle can be difficult for many people who don't use their minds to help in the process.

Visualization is a powerful technique that can help you make lasting lifestyle changes. Just by "day dreaming", you can significantly improve your chances in achieving your goals.

Visualization is a great weight gain tool and its as simple as visualizing your body as you want your body to look like. This mental image of yourself is then transferred to your subconscious mind, which in turn starts to work on your body, shaping it in accordance with your mental image.

This means that if you program your subconscious with a mental image of yourself as a more muscular person, through persistence your mind will accept this and aid your body to conform to this mental image.

Once your mind is programmed with the proper mental images, it will start to work in assisting you to gain muscle. I can't stress enough how important it is for you to believe in your visualization goals.

You have to let go of your past failures and refuse to entertain any negative images that come into your mind.

If you can visualize your body at its perfect proportions, the subconscious mind will work to make it become a reality. It will then begin to positively reinforce your body into aiding the metabolism and eating habits.

Programming your mind into believing that you can gain weight, and to visualize yourself with your perfect proportions is of the greatest importance.

Try to think of a different image of yourself, then let your subconscious do the work for you. If you think of your body as being out of shape all the time, then the subconscious mind will find ways to make it so.

The sub-conscious looks after all of all your vital functions, it is the cause of all your good and bad habits, and also regulates the muscles of the body (The muscles are controlled by the sub-conscious) and body-fat composition on the body.

Try to visualize your body as lean and as muscular as you would like, and your mind will work on that image. The mind can be a great partner in gaining muscle.

Relaxation

Relaxation the best way to reach the sub-conscious and will slow down the mind, turn off the exterior world so as to tune in to one's inner self. The best times for these sessions are in the morning and late at night right, just before going to sleep.

Perform two sessions, one in the afternoon (Primary) and the other before going to sleep (Secondary) but once a day is quite sufficient. Sessions usually last 20 minutes, which isn't time consuming especially when taking in the benefits received.

When you begin your relaxation sessions, make sure you won't be disturbed - lock the door, take the phone off the hook and loosen all clothing. Now find a comfortable position, whether it is lying down or sitting in a comfortable chair.

Sitting may be preferable as you may fall asleep if you become too comfortable. You want to be conscious and not asleep in order to tap into your sub-conscious mind.

Try to exhale all the air from your lungs completely and then breathing in through the nose. Take ten seconds to fill the lungs with air (not to capacity, but comfortable) hold for ten seconds and then exhale slowly through the nose for another ten seconds.

Each one of these breathing cycles should last for 30 seconds, complete five cycles and after each cycle you will be feeling more and more relaxed.

Having reaching this calm relaxed state, start your visualizations. Put together images that power your emotions. Make them alive and colourful. Make the scenes as real as possible and imagine yourself as muscular and toned as possible.

Picture yourself ten weeks from now on the beach, walking briskly and confidently to your favourite spot, your breathing is normal and relaxed. You smile to yourself; you could keep walking like this for miles without feeling fatigued.

You lay your towel out and begin to take your clothes off revealing a muscular, toned, well conditioned body. You have just bought a brand new swimming suit which just weeks before would have been lying in your closet waiting to be used.

Glancing around you notice the beach is busy, you catch the eye of someone of the opposite sex, they smile at you and you smile back. You walk confidently to the water and swim a couple of hundred yards with no problem or fatigue.

Or try this:

Visualize your family and friends complimenting you about how good your body looks. Try to view the scene as it is happening this instant - in the present, not in the future.

Using these visualizations you can construct in your mind any scene that desire. See yourself exercising, socializing, in the company of friends.

Try and hear people complimenting you about your new muscular body, and watch their admiring glances. Make the mental image as real as possible.

* Remember set a goal for your ideal weight.
* You must want to gain weight.
* Visualize yourself at your ideal weight.
* Use positive images at every opportunity.

Now that you are armed with this information practice these sessions on a daily basis and over a period of ten weeks you'll be on your way to become a happier, leaner and more muscular person.

By: bigbubby

Article Directory: http://www.articledashboard.com

Gary Matthews is the author of the popular fitness eBooks Maximum Weight Loss and Maximum Weight Gain. Please visit www.maximumfitness.com right now for your 'free' muscle building e-course.

Please Rate this Article

5 out of 54 out of 53 out of 52 out of 51 out of 5

re-vamp your workout routine

After you have figured out your form and become more than a beginner, it’s time to re-vamp your routine. The number of sets and repetitions (reps) may be considered more important than the exercises being performed. In the avenue of bodybuilding there is a variety of routines that can be effective. Effectiveness of a routine usually lies in the ability of your workout to put as much strain on a muscle without over working it. This is done much easier when keeping most of the factors in a workout constant and only making one change. This leads to the explanation on how to choose the number of sets and reps to do and how it affects your muscles.

The goal of bodybuilding is to increase size and mass of a muscle. This means every set is going to be to what is called muscle failure (except the warm up). Muscle failure being the point at which you can’t move the weight anymore. Having a spotter is essential for this type of workout. For the most part the reps are going to stay consistent, meaning the variable is the number of sets. The ideal number of times your muscle needs to go to failure per exercise is four. Meaning four sets per exercise. For the purpose of this article it’s assumed that there is a proper warm up and stretching before the first four sets.

The next step is to determine the number of reps per set. Each set will be to failure so technically you don’t need a number of reps to do because you are going to push the weight until you can’t anymore. This means the proper amount of weight is more important. Rather than trying to complete a certain number of reps, use an amount t of weight to hit a target range of reps. The first set’s range is 10-12. This means you want to stack enough a weight so that your muscles need to stop at 10 or 11 reps. If you can do 12 that’s ok. If you can do more than 12 you need to increase the weight. If you can’t do 10, you need to decrease the weight. The second set’s range is 8-10. The third and fourth set’s range is 6-8.

The only factor left is the number of sets to do per exercise. You want to do between 12 and 20 sets per muscle. This is 3-5 exercises per muscle. In all honestly doing less than 4 exercises (16 sets) will be significantly less effective. At first glance it looks like 3 muscles would be 60 sets, which would take hours. Remember though some exercises use more than one muscle. For example 4 sets of chest press would go toward your chest sets and your triceps sets. You still want to isolate muscles when possibly. This helps track muscles so you don’t overwork them. Certain muscles can be worked as secondary muscles and primary muscles on different days. For example the biceps have a fast recovery. A lot of back exercises involve the biceps. You can work back on one day and then isolate biceps on the next day and that muscle should be able to take the extra strain.

Learn your muscles to find out the right range for you. Find your body type and work with it to build massive lean muscle. Use the range suggestions for sets to fit a number of sets to each of your muscles. Because of the way your muscles are used in your body, you shouldn’t need to change the number of reps or sets you do unless your goals change. For the most part once your body adjusts to your new workout you will only need to change the actually exercises you do. This will work the muscles from different angles activating dormant muscle fiber, while still pushing them to failure so that you can gain the maximum amount of muscle.

By: Tom Bishop

Article Directory: http://www.articledashboard.com

Tom Bishop - Founder and Co-Operator of Nutrition Edge Online; A site made by bodybuilders for bodybuilders. www.NutritionEdgeOnline.com Customerservice@nutritionedgeonline.com

Please Rate this Article

5 out of 54 out of 53 out of 52 out of 51 out of 5