Build Large Muscles» Workout Program

Build Strength and Muscle Mass Through Visualization

fitness — Mon, 08 Jun 2009 22:09:15 +0000

Derek Manuel asked:

If you are reading this right now, I want you to raise your hand as high as you can. Go ahead and do it right now if you haven’t already, I am going to make an important point here. OK, keeping your hand as high as you can, I want you now to raise your hand a little bit higher. What’s my point? Most of us have no idea what we are truly capable of, and we tend to often cut ourselves short.

If you want to seriously maximize your effectiveness in the gym and get results faster and better then you have been currently experiencing, then you must make visualization apart of your workout program. You have probably heard someone at one time say, “I have to see it to believe it.” Well, any successful person in life in any category thinks the exact opposite, they believe it first and then they see it. Apply this to your training and your results will shoot through the roof.

Two ways in which you can use visualization are what we’ll call long-term and short-term. Let’s use the bench press for example. Let’s say you currently can bench press 185 pounds for 10 reps and your goal is to eventually bench press 250 pounds for 10 reps. Long term visualization is when you take some quiet time at night when you are lying in bed, relax your body and mind, and after a few minutes when you feel relaxed, you begin to visualize yourself bench pressing 250 pounds for 10 reps.

The key is to make it as real as possible, as if you are really in the gym working out. Make sure you incorporate all 5 of yous senses and make your visual as close to reality as you can; recall the smell, what the gym looks like, the feel of the bar in your hands, what it sounds like in your gym, everything. See yourself completing each and every one of the ten reps in good form. Repeat this visualization every night, making it more and more of a real experience.

Another trick you can use is to see someone else perform ten reps with 250 pounds. When I was squatting around 300 pounds and had my goal of 415 pounds, I went on YouTube and watched videos of other people squat 415 pounds with ease and this totally gave me a new perspective, and the 300 pounds I was currently squatting no longer seemed so heavy.

Short term visualization works like this: when you are actually at the gym and getting ready to bench press, lie down on the bench and close your eyes. If you are going to do 10 reps, then visualize yourself doing all 10 reps in good form. Make sure that each rep you visualize in your head is a good one that you complete the whole set! Once you see it in your mind, snap open your eyes and perform the set; and repeat what you’ve already done in your imagination.

A final little trick you can use is to visualize yourself as being your favorite bodybuilder or anyone with a lot more muscle and strength then you have while performing a set. Convince yourself as much as possible at that moment that you are really that person; really see yourself as a pro bodybuilder or weightlifter while you perform your set. This technique also works when doing exercises that might not be as challenging on your strength, such as pumping out your pectoral muscles with some dumbbell fly’s; I’ll bet you’ll be able to pump out a few more reps then usual acting like a pro bodybuilder.

Practice these visualization techniques and over time you will be getting a heck of a lot better of a workout then you were without them, thus bringing you closer to performing your best, meaning you’ll get better results.

Muscle Building

How To Start A Muscle Building Program

fitness — Fri, 27 Mar 2009 05:31:18 +0000

Shawn Lebrun asked:

Beginning a muscle building program can be a little confusing, since there’s so much information out there. There are so many opinions floating around and most of them come from people who are not even qualified to give you advice.

So if you’re just starting out yourself, you really want to take the time to learn how to weight train and work out correctly. If not, you’ll have to “undo” alot of stuff you’ve done. So, no matter what you do, learn correctly the first time.

I feel that one of the main factors people don’t stick with their muscle building routine is a lack of guidance in the beginning. They have no idea where to begin, so they get discouraged before they give themselves a chance to see results.

You need to have some basic understandings about how to work out and build muscle in general. This will make your time in the gym more productive and enjoyable.

In order to build muscle and lose fat, you need a combination of weight training, nutritional planning, and cardio.

Let’s take a look at the role each of these plays in your physique development.

Weight Training

Weight training is the stimulus for building muscle. By overloading the muscle with resistance, you send a signal to your muscle to get bigger and stronger to handle the load that’s been placed on it.

When you lift a heavier weight, over time, your body adapts to this by increasing the amount of muscle mass you have.

But weight training is only the first step you need to complete to maximize your results.

Proper nutrition

Good nutrition is extremely important when getting started on a workout program. You can have the most intense muscle building workouts you’ve ever had, but if you don’t have good nutrition, you’ll only see a fraction of the results.

You need to supply your body with the fuel it needs to respond and grow from weight training. You need protein and carbs in order to refuel your muscles after training. You also need quality, healthy fats for cell regeneration and organ protection.

Cardio

Cardio is important for getting lean as well as for your overall health. Cardio helps in reducing body fat because it helps you expend more calories than you consume.

Your body burns excess fat to be used as energy throughout the day. So, by eating clean and doing cardio, you create a calorie shortage in which fat is burned.

Start your muscle building program by working out 3 days per week and training each muscle group 1 time per week. It isn’t a good idea to start a weight training program by going to the gym 7 days a week. This can lead to overtraining and stopping all your chances of building muscle.

Use higher reps and lighter weights so you get accustomed to the exercises and the weight you should be using. Start slow and build a strong foundation here.

If you’re doing the exercises wrong, you’re going to have to change a lot later on, so start with light weight and learn how to do each exercise correctly. You can always add more weight later.

There’s no need to kill yourself in the gym right now, you’ll have plenty of time to increase the weight and intensity as you continue.

Before you perform your first exercises, you need to warm up by doing 3 or 4 warm ups where you use a heavier weight but don’t tire the muscle. Once you feel ready, do 2 heavy sets with as much weight as you can comfortably handle for 8 to 10 reps.

Again, you want to start your program with lighter weights, so you can learn the form. From here, you can increase the weight over time.

Only train 2 muscle groups each time, doing 2 to 3 exercises for each muscle group. Your total time spent on your muscle building program each workout should be under 1 hour. Don’t think that more time spent is better. It’s the quality of the time that matters.

This is how you want to set up your muscle building program to start. From here, your main goal is to get stronger on each exercise. Increase the amount of weight and intensity you use and you’ll soon start building more muscle than you ever thought possible.

Muscle Building

How To Build Muscle in 16 Weeks – Lower Body week 1 to 2

fitness — Thu, 26 Feb 2009 08:48:18 +0000

fitnessvip asked:

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How To Build Muscle in 16 Weeks – Lower Body week 5 to 6

fitness — Wed, 25 Feb 2009 09:14:43 +0000

fitnessvip asked:

How To Build Muscle in 16 Week Instructions, visit http://www.mensworkoutguide.com

How To Build Muscle and Get Ripped:

http://www.IWantSixPackAbs.com

http://www.BeyondSixPackAbs.com

http://www.mymusclegainingsecrets.com

I hope that you enjoyed your memorial weekend. You probably had a great time eating burgers, hotdogs, and drinking beer. However, the weekend is now over with and fun time is over. Let’s get back to real muscle building training.

I want to share you a powerful tip that I picked up from Jayson Ferruggia of http://www.mymusclegainingsecrets.com. It is something that I have never revealed until now.

The recommended rep scheme for building muscle is 5-8 reps. You will want to aim for 5-8 reps for most exercises (with an exception of a few of them). It is the rep scheme that I use to get stronger and bigger at the same time.

However, there is one exception for incorporating high repetition for muscle building. You can do high repetition (20 reps) BUT IT MUST BE AFTER A HEAVY REP SET (5-8 reps).

For example, you can do barbell squat for 5 reps followed by 20 reps of the body squat. Or you can stick with the same exercise. For example, you can do barbell squat for 5 reps (heavy weights)followed by another set of barbell squats for 20 reps (light weights).

Keep in mind that this is an advanced technique and it should not be done all the time. I recommend that you have at least one year of experience before attempting this muscle building technique.

Watch the video now to see how implemented this muscle building tip:

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