Having a beautiful body on a magazine cover can indeed be a
product of modern technology. Many people ask how do I
start to look like that?
So to answer this question you need to know that no amount
of physical activity can give you your desired body if it
is not coupled with bodybuilding nutrition and a total body
workout. Actually, it is the bodybuilding nutrition that is
the most vital factor in building the best body. But I will
give you ten rules for building that good body.
1. You Must Use Free Weights for all Heavy Sets
Some machines might feel heavy, they do not involve as much
of the ancillary muscles areas as the free weights do and,
therefore, do not build as much compound mass as needed.
2. Use Lots of Compound Movements
The way that you perform an exercise is perhaps the most
important dynamic in building mass. If you want full, hard
bulk, do not isolate. Instead, use what Dave Draper calls
'body thrust' to compound the involvement of all the
muscles in the area. Also, don't fall for the theory that
cheating robs you of separation. On the contrary, it
augments the compound benefit and builds even greater size
so that there's more muscle in which to carve separations
for definition.
3. Try To Find areas of Improvement
Check out your physique to determine which muscle groups
need to be brought up in size, then go to the gym with that
in mind, concentrating on working those areas first. Begin
your workout with a barbell movement and follow with
dumbbells. If you use cables, do so at the end of your
workout. Never count cable sets as muss building sets
either.
4. You should experiment to find your best mass building
exercises
In the past I used to perform lots of squats, and I became
incredibly strong with them, going as high as 40 reps with
315 pounds. But there came a point where, even at that
level of intensity, my legs weren't growing to my
satisfaction. I discovered that my lower back and hips were
taking too much of the stress; the solution lay in working
my quads more exclusively. I therefore stopped squatting
and switched to leg presses and hack squats instead. My
legs are now better than ever.
5. Its a must to avoid injuries
Make an effort to be cautious of dangerous exercises.
Squats and flat bench presses, for example, possess the
highest injury potential, so I stay away from them. I can't
count the number of individuals whose bodybuilding careers
were ended by torn pecs, slipped discs or strained
erectors. With proper knowledge and execution, you can get
commensurate or even better growth from exercises that work
those muscle groups thoroughly without placing undue stress
on tendons and ligaments in and around their joints.
6. Make an effort utilize optimum sets
Its good to use a range of 16 - 20 total sets per bodypart.
7. Don't count exercises
There is no optimum number of exercises. Most bodybuilders
prescribe four sets each of four or five different
exercises per bodypart, but for some muscle groups, there
might be only one or two movements that work them
effectively. In those cases, you should do 16 - 20 sets of
one exercise, or 8 - 10 sets each of two exercises for that
muscle group.
8. Always perform optimum reps
Me personally, I like to train heavy, but I also like to
use lots of reps. I recently performed incline barbell
curls with 405 pounds for 10 reps, but I consider that to
be medium to light weight, and, therefore, not mass
training. My favorite number of mass reps on a regular
basis is 10, to failure, of course. However, that doesn't
mean you should avoid going as heavy as possible.
9. Test your maximums
find out your strength levels every so often by maxing out
with one or two reps. Remembers, though, that any time you
play around with benchpress poundages above 405, you flirt
with danger. The body cannot consistently take that type of
training. When you want to test your max, do not take big
jumps. Rather, work up gradually to keep your body
accustomed to the changing forces and their deflections at
each level. For example, I go up to 500 pounds for two reps
on the incline barbell press, but I do not jump directly
from 405 to 500. Instead, I make sure I can do 465 for at
least four reps before I go to my max set.
10. Always eat your meat
Remember that the more protein you eat, the better, and the
best form of protein for mass is meat, especially red meat.
That's where you get your muscle building nutrients, your
strength reserves and the necessary fats for joint
protection. Make all of these tenets second nature to your
bodybuilding lifestyle and you will gain good solid mass
that you will love.
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MR. Keishon Martin expert author for
http://www.bodyguidepro.com where you can get the best
weight lifting / weight loss program on the internet. also
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