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Sunday, October 4, 2009

Two Basic Bodybuilding Workout Rules in Case You Really Want to Gain Muscle

Posted by patrick

By Ricardo d Argence

There are a lot of muscle building programs out there, but if you want some serious muscle, you also want to use methods that are going to get you results as quickly as you can.

Most often, the rule of thumb is, "More is better." In other words, practice more, and you'll get better at what you do with better results. However, with gaining muscle, most of us need to be working out less, not more.

You may pick up a bodybuilding magazine, for example, only to have bodybuilders tell you that you have to train every day if you want to have the physique they do. So erroneously, we think if we follow their advice, we will be big, too.

However, for most of us, this is not true. Those who are in bodybuilding professionally have an advantage over the rest of us, which is to say that they have a genetic predisposition to build muscle, so that they can do these very intensive workouts without a break. They don't need a lot of rest to recover after they train, but that's not true for most of us.

You need to accept this situation before you can start to gain muscle the correct way. A lot of people make the mistake of training too much when it comes to gaining extra muscle. Cut back on your training now if this is what you are doing.

You should begin to see results in about eight weeks if you follow just a couple of simple rules.

1. First, watch the amount of weight you are lifting. It should be challenging but not exhausting to the point that you're going to hurt yourself. In addition, do exercises that are going to hit several larger muscle groups at once. Squats are good for this, as one example.

2. The second rule is, only train a maximum of three to four times a week. The thing is, you need to take off at least a day for every day you work out (meaning a day between workouts). That does a couple of things. First of all, when you're working out intensely, you're breaking down muscle and in effect injuring it. When it heals, it comes back bigger, stronger, faster. But you need to give it time to do that. And the second thing is, you're also training your entire nervous system. When you train intensively, you don't just affect your muscles. You also affect your nervous system in general. So you need to give both your muscles and your nervous system time to recover.

If your nervous system has not recovered, giving it further punishment through training, means it will be hard to cope. Without the recovery you can't build up any muscle. When you've finished your training session have 3 days break. 2 days if you want. Just see how your body feels during this time.

You might find yourself tempted to try this for a little while and then go back your old methods of continuous training. However, if you've tried these other methods of training and they haven't worked, ask yourself if something might be wrong. Try doing the above, something different, and see if it doesn't work. Chances are, it will.

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