The goal of body building is to add muscle mass, while reducing body fat levels to around 10%. Some push this figure even lower, to around 4% body fat. There are hundreds of techniques to choose from, but all the good ones follow these basic principles.
- 1. Keep training routines short
Between 45 minutes and 75 minutes long, with 60 the ideal. This is because after 75 minutes, the levels of muscle building hormones begin to drop. This means that any training after 75 minutes will not be nearly as effective AND it will hurt your recovery time. More is not necessarily better for the best body building gains.
- 2. Keep rest between sets to a minimum
- 90 seconds or less. This will help you to perform a lot of work within your 75 minutes, and hast he added benefit of improving your cardiovascular system.Studies have shown that this kind of training stimulates growth hormones the most effectively.
- 3. Sets should be 8-15 reps for muscle mass gains, and 15-25 for body sculpting. These repetition ranges get the most blood flowing into your muscle cells. This is crucial, because blood brings your muscles the nutrients they need for nourishment, growth and recovery.
- 4. Training must be varied and cycled.
If you stick with the same routine day in, day out, you will guarantee yourself zero muscle growth, not to mention boredom and a lack of enthusiasm. You should cycle periods of high volume (8-15 reps/set) with periods of high intensity (5-8 reps/set), changing every 3-4 weeks.
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