Build Large Muscles» muscle groups

The Unexposed Secrets of Muscle Building

fitness — Sun, 28 Jun 2009 18:16:59 +0000

How does one build chest muscles? Building chest muscle is one of the primary concerns of those who are interested in competing in amateur or professional bodybuilding competitions. The reason for this is the chest constitutes one of the main muscle groups that need to be improved aesthetically; and so aside from strength training, isolating this particular muscle area is a must for those who want to sculpt.

Strength training may also be employed, aside from specific weight training regimens. What are taken into consideration with strength training? One must be familiar with the terminology, too. Form is the specific type of exercise that is put into practice to introduce resistance to the skeletal muscles. Regimens employ different forms; combinations of forms are determined by the objectives of the body builder. Rep, also known as repetition, is the number of cycles of a particular form of training, while a set is a particular number of cycles in a particular combination of forms. The other important component of training regimen is tempo: the speed at which an exercise is performed has different consequences for the body and specific muscle groups.

According to a common trend in body building, if one wants to build chest muscle, then a specific training for that muscle area with sets that range from five or six to around twelve or thirteen repetitions per specific set are adequate. Such a routine would be able to increase the muscle size and would also build endurance in the body. The studies suggest that the number of repetitions may vary between eight and fifteen. The sets per particular training session should range from four to eight sets of eight to fifteen repetitions.

Now, how about the period of relaxation between sets? It has generally been accepted that there are no particular figures that could encompass every kind of metabolism and body type. Though, figures reveal that the time period between repetitions and sets of chest-sculpting exercise may vary between two to five minutes. These figures are included on the basis of results provided by them.

For the duration between the sets, varies from exercise to exercise meant for specific parts which includes: five to ten seconds to build strength, four to eight seconds to build power, twenty to sixty seconds for hypertrophy or muscle building, eighty to one hundred fifty seconds to increase the endurance of the body builder. Now, one may try all types of duration, so that there would be balance.

Now, if you are already trying out the suggest durations, then one should also know that there is such a thing as “progressive overload”. It works this way: muscles were made to support the skeletal system; but they may be trained to lift and resist increasingly heavy forces, in the form of weights or other types of resistance-inducing equipment. Progressive overload should be tried only with the help of trained professionals, or with fellow bodybuilders that have already passed through the initial phases of progressive overload.

Muscle Building

How to Improve our Strength

fitness — Fri, 26 Jun 2009 13:24:26 +0000

prabakar asked:

Normal 0

Every sport, by the nature of the physicality involved, uses Strength to a greater or lesser degree. In boxing the power comes from your feet, through your legs, transferred through your back, down your arms, and on to the end of your fist. In football there are many dynamic movements involved in all the muscles of your legs and your back helping to keep you upright while controlling the ball throughout play. What about table tennis, swimming, athletics, and any other Olympic or competitive sport? Even bowls, typically involving players more mature in age, uses strength in subtle ways.

Choose one exercise that will work every muscle/muscle group in the body. Total body programs should include at least 8-10 exercises, while split routines should have at least one exercise for each muscle group. Work the largest to the smallest muscle groups, with the core exercises for abdominals, low back, and torso last (work legs, hips, chest, back, shoulders, arms, abs, low back, and rotational movements).

Of course your physical strength is just one half of your strength development. The strength of your mind will be one of your greatest assets not only in the gym, but outside the gym too. For me personally, completing an exercise routine even though it may be hard has taught me to follow things through in my personal life. I can remember going through tough times in work situations when all I really wanted to do was give up. The ability to continue through physical pain gave me a strong grounding to face other hardships in my life and continue through those. This is what builds strength of character, and allows you to always remind yourself. For more details visit http://www.soundbodytrainer.com/

Muscle Building

Build Strength Doing Calf Raises

fitness — Tue, 26 May 2009 19:17:59 +0000

Author: David Taggart

If you ask any fitness trainer what one of the most neglected muscle groups are, they would probably respond by saying the calve muscles. The calve muscles are between your ankles and knee caps and can be one of the most difficult muscle groups to develop if you do not know what you are doing. Through out this article I want to educate you on the anatomy, and different exercises that you can implement into your workouts that will give you the calve muscles you are looking for.

The calve muscles has many different components of anatomy attached to it. The calves are most commonly defined as the fleshly, muscular back part of the human leg between the knee and ankle, formed chiefly by the belles of the gastrocnemius and soleus muscles. Other anatomic components surrounding the calves muscle groups are: Anterior Tibialis or flexion of the ankle, and the inversion of the foot; Peroneus Brevis or flexion of the ankle, and the eversion of the foot; Peroneus Longus or the flexion of the ankle, and the eversion of the foot; Soleus or the flexion of the ankle, Gastrocnemius or flexion of the ankle; and Posterior Tibialis or flexion of the ankle and inversion of the foot.

The actual muscle size that each person is able to obtain is mostly genetic; however, you can still build decent size in your calves with the proper training and work ethic. Most people are just not aware of how to train the fast and slow twitch muscle fibers that will isolate the gastrocnemius or the posterior tibialis. The fact that many are weak in the calves can attribute to not being as flexible as well, not going through the full range of motion while doing calf exercises, training on the wrong day, and not keeping enough variation of exercises. Be certain to keep these things in perspective when exercising your calf muscles.

I have provided below a list of exercises that you can do to get the results you are looking for in your calf muscles. Choose a few of the exercises from the list and see which ones will work best for you.

Dumbell:
Calf Raise on a dumbbell
Standing dumbbell calf raise
Seated one leg dumbbell calf raise

Machine:
Standing calf raise
Seated calf raise
Calf press on the leg press machine

Body Weight:
Knee Circles
Ankle Circles

Now go to work and do not get discouraged if you are not receiving the results you want right away. Joy in the journey.

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Article Source: ArticlesBase.com – Build Strength Doing Calf Raises

Muscle Growth

Build a Mass of Muscle by Specializing on These Key Muscle Groups

fitness — Thu, 21 May 2009 21:53:22 +0000

Derek Manuel asked:

e a hardgainer, or you just haven’t been gaining the muscle mass that you are striving to achieve, you may be leaving out some key exercises. If you look at any successful bodybuilder or weight trainer who trains to build a mass of muscle, you may notice that they spend a lot of time and effort in two main areas of their workouts: leg and back exercises.

There are many reasons for this but one of the most particular is because they are the largest and most powerful muscles in your body. Exercises for your legs and back, such as squats, bent-over rows, and deadlifts, are hands down some of the most demanding types of exercises you can do when you train them hard and heavy. But when developed properly they can build a mass of muscle bulk and help you gain weight for the rest of your whole body. Lower body exercises are by far the fasted way to build muscle even if you are trying to increase the muscle mass on your upper body as well.

The reason for this is because you are stimulating your largest muscle groups, thus producing the most amount of testosterone throughout your body. Testosterone is a key ingredient you need for workouts for muscle mass development. More testosterone means much more muscle mass potential for the rest of your muscle groups, such as your chest, arms and shoulders.

Specializing on back exercises can increase your strength and power and add pounds of muscle on your body in a very short amount of time. Specializing on leg exercises is the fasted way possible to gain weight in the form of muscle mass. A workout designed to specialize on leg and back exercises can add more size and slabs of muscle on your body then a meat factory can produce. You can turn a skeleton into Hercules by just spending a couple months really grinding away ruthlessly on leg and back exercises.

They key, however, is to develop strength in just a few of these compound exercises and to work your guts out. Constantly adding weight on a weekly basis is not an option, it’s required. Unlike training your arms or smaller muscles, your legs and back can withstand a lot of weight and a lot of endurance. You really have to work them to their maximum, and most trainees never have and never will.

That is why most trainees, especially hardgainers, will never get great results. But you are not like most trainees. You are a hard working, determined individual who will do whatever it takes to gain as much muscle mass as possible in the least amount of time (just nod your head and agree on that one). Here are the major leg and back exercises you should focus on if you want to build a mass of muscle on your whole frame really fast: squats, regular deadlifts, stiff-legged deadlifts, bent-over rows, t-bar rows, and dumbbell rows. Note: all of these exercises must be free-weights. NO MACHINES! The goal is strength and power, and nothing can replace free-weights for this.

Being a hardgainer myself, I never gained a pound of muscle in 8 long years until I learned about the importance of squats. As soon as I added heavy squats to my workouts for muscle mass I started progressing every week and my weight gains shot way up. Then when I started really focusing on building strength and power in my back exercises as well, my whole frame added much more size and raw power then I have ever seen before.

If you are already in the middle of a workout program and have some leg and back exercises incorporated and your goal is to bulk up and gain some quality muscle mass fast, then really focus on those two muscle groups the most. Place them first in your workouts so you can put the most effort and energy into them. The return from hard work on these exercises is better then any other muscle group when you want to build a mass of muscle, raw size, and strength.

Build Muscle

Muscle Building Secrets- 3 Muscle Building Secrets You Must Know

fitness — Wed, 08 Apr 2009 17:55:30 +0000

Rory Wilkinson asked:

Does it seem like no matter how hard you work at the gym, the amount of supplements and proteins shakes you intake or the amount of tips and advice you receive you still haven’t got your ideal body? Or in fact anything even close?

Well the truth is, it’s not your fault! Most of the supplements and muscle building tips out there are actually doing more harm than good. However today I’m going to share with you 3 muscle building secrets that will have you looking and feeling the way you want to in next to no time. Included in these muscle building secrets is the truth about some common misconceptions about building muscle.

Ok, so let’s get started.

1.    Spend more time focusing on getting stronger. A lot of people say that they couldn’t care less about the amount that they can lift as long as they look more bulked up. The problem with this theory that most people don’t realize is that by getting stronger you will look more ripped and get more bulked up. When you become stronger you will be able to lift more, recover quicker, perform more reps, and have better technique. Then in turn, you will have the big muscles to show for it.

2.    Number 2 in my muscle building secrets is to spend some time on cardio. There is a common belief out there (by people who know little about muscle building) that cardio makes it hard to build muscle. The truth is that cardio speeds up recovery and creates the pre conditions within your body for maximum muscle building gain. Furthermore cardio is great for your heart and lungs.

3.    Stop focusing solely on your biceps and triceps. Virtually every weight lifter out there (including me) wants big “guns”. Because of this they will spend hours and hours working out the biceps and no time at all on the other muscle groups. The problem with this is that your biceps and triceps are a very small muscle group, and by working solely on them you will actually receive very little gain. Instead spend more time working out your big muscles like chest, back, shoulders etc. Then you will find building up your bi’s and tri’s much easier.

Now that you know these muscle building secrets you are much closer to building the kind of body that you really want. Remember and apply the secrets and you will notice a big improvement in how you feel and how you look.

Muscle Growth

Build Muscle – Faster Way With Tips That Work

fitness — Tue, 24 Mar 2009 03:21:52 +0000

Muscle building is the best way to stay fit and fine. One can build the muscle only when the extra fat and the calories are burnt and weight is reduced. In building the muscle mass, weight loss is necessary. Generally, muscle mass building is a process that needs lots of stamina, patience, energy and lots of hard work.

Additionally, there are several methods of building the muscle mass, but one should have to follow some appropriate methods to build up it. First of all, a healthy and balanced diet must be taken by the person who wants to build the muscle mass. In healthy and balanced diet, one should take the food containing carbohydrates, salt, protein, water, vitamins, minerals and fat. But the major components for building muscle mass are carbohydrate and protein. This is because carbohydrate enhances the level of energy and protein is essential for building the muscle mass.

Apart from this, a requisite amount of fat is also essential, because it speeds up the process of muscle mass building. Therefore, one should consume a requisite amount of fat based products.

here are some of the tips for building muscle mass without doing anything harmful.

Weight lifting must be done: Weight lifting goes a long way in helping one build muscle mass. Also, gymnastics, calisthenics and cardiovascular work may build muscle mass.

Compound plus Isolation Workouts must be done: For building muscle mass, compound exercises are very important. They involve several muscle groups concurrently and stimulate the secretion of growth hormone in the body.

Eat to get sufficient calories. It goes without saying that one is required to take enough calories so that the body may grow as per the requirement regardless of the bodybuilding diet one is on. But the amount of the calories must not exceed the requisite amount to build muscle. It may give adverse effect in that case.

Protein should be taken adequately – It is not essential to take behemoth amount of protein. But at the same time, if the amount of protein taken is below the required amount, it will not help one build muscle mass.

Most people say that if you want to bulk up, you should aim for a higher weight with lower reps. You should still do 6-8 reps though. Once you hit 10 reps easily, switch to a higher weight. When you first switch to a higher weight, you may only be able to do 4 reps. Simply do your best and increase the number of reps the next time you go to the gym.

Muscle Building

Brutal Deltoid Training Workouts

fitness — Fri, 30 Jan 2009 03:50:48 +0000

Brutal Deltoid Training Workouts

Author: Dane Fletcher

Many trainers in the gym simply have no idea how to train their shoulder muscles. They play with a couple of Hammer Strength machines. They may do some dumbbell side raises, if they’re familiar with that movement. And, they may even notice another trainer using cable movements to hit the shoulders, and give that a shot. However, most bodybuilders don’t treat shoulders as they do legs, chest, or arms. With those muscle groups, they’ll train with a purpose. They KNOW what big arms look like. They see the monster quads on professional bodybuilders. They can visualize a Herculean chest. But when it comes to shoulders, a muscle group whose seemingly sole purpose is to tie together two spectacular body parts, chest and arms, that same focus and intent isn’t always there.

Shoulders are often the ‘odd man out’ when it comes to constructing a weekly training cycle. Most bodybuilders grow best from a 4-day per week program. Given a day devoted to each of the major groups – chest, back, arms, and legs – that leaves shoulders are the body part searching for a place to exist. You can tack them onto the end of a workout, but how much quality will you really be able to deliver then? If you’re already exhausted from 20 sets of back training, how much energy can you truly devote to shoulders? Likewise, if you’ve just completed 18 sets of heavy chest exercises, how much will you have left in the tank for your shoulder movements?

While it may be hard, you’re going to need to make the adjustments to your recovery schedule to allow that fifth day to be devoted solely to shoulder training. This may include more frequent naps, additional calories, and new supplement use. You can also include AAS in that recovery guide, if that is in the cards for you.

Here is a sample shoulder training routine & weekly split which focuses upon major shoulder growth. This routine places shoulders at the forefront of your week, emphasizing them along with your showcase muscle groups.

Monday – Shoulders

Tuesday – Arms

Wednesday – Legs

Thursday – Rest

Friday – Chest

Saturday – Back

Sunday – Rest

Shoulder Day

Barbell military press 4 sets x 10, 10, 8, 6

Dumbbell side raises 4 sets x 12, 10, 8, 6

Bent over cable lateral raises 4 sets x 12, 10, 8, 6

Upright rows 3 sets x 10, 8, 8

Barbell shrugs 4 sets x 15, 12, 10, 10

You can add trapezius and neck training to shoulder day, which may help alleviate some of the time crunch that comes from keeping them on back day. This will also free up more sets on shoulder day, since so much shoulder, neck, and trap work overlap each other.

Shoulders are prone to injury. They are hit in a secondary nature when you train back, chest, and arms, so you’re going to have to be alert for overtraining. Fully stretch them on your days off, and enjoy a deep tissue massage whenever possible. Place shoulders on that same pedestal where you place your chest and arm training, and you should be fine!

About the Author:

Dane Fletcher is the world’s most prolific bodybuilding and fitness expert and is currently the executive editor for BodybuildingToday.com. If you are looking for more bodybuilding tips or information on weight training, or supplementation, please visit www.BodybuildingToday.com, the bodybuilding and fitness authority site with hundreds of articles available FREE to help you meet your goals.

Article Source: http://www.articlesbase.com/bodybuilding-articles/brutal-deltoid-training-workouts-743007.html