A weight lifting program is as critical to accompilishing your goal of building muscle mass as a specific practice routine for a athlete. Just walking around the gym and arbitrarily lifting weights and working around will never give you an optimum output.
Remember there are three critical components to weight training.
| Diet |  |
| Training | |
| Rest |
Each of them has equal importance and contribution and neglecting anyone may effect adversely. Your diet and rest contribute as much to muscle development as to weight training itself. Think about it this way, your muscles don't develop while you are in gym, they develop when you are taking rest and if you have the necessary raw materials provided through a well planned diet for muscle building. Remember, the most common mistake made by all beginners in gaining muscle mass is to focus more on training without providing for ample rest and the necessary diet.
For beginners and newbie's who are new to the world of body building, there are two dominant weight training philosophies that you should know about.
High Intensity Training
This is most commonly known as HIT. This training philosophy advocates working on short full body single sets 1-3 times a week, the focus is on intensity and not length. The focus out in HIT is to increase your strength in successive workouts, if you managed 8 reps in this workout then you should be able to manage at least 12 reps in next workout or same number of sets but with greater set of weights.
Periodization
This philosophy advocates to look on cumulative gains in strength rather than focusing on each individual workouts. The idea to go about this, is to do training with a lighter set of weights for a few weeks, then move on to a higher set of weights for a medium training routine for a few weeks and then move on to a heavy training schedule for next few weeks.
The difference between these two philosophy can be surmised by the fact that High Intensity training focuses on high intensity workouts while Periodization focuses on cycling of workout intensity. The above definitions should provide a basic idea to both the philosophies.
One of the most popular technique that is employed to gain muscle mass is to HARDGAINER TRAINING. This routine focuses on low volumes, training splits and maximizing intensity to gain muscle mass faster. One of the most popular routine is a 3-day split routine with each muscle group trained once per week.
Exercises For Gaining Big Muscle Mass
There are three major muscle groups in your body that you should be exercising for.
Listed on the following pages are
Compound exercises are the fastest way to build upon muscle mass. Essentially Compound Exercises like Squat & Bench Press simulate the maximum amount of muscles thus bringing the maximum muscle mass gain in least time.
Six Best Compounded Exercises Are:
| Squats (Legs) |  |
| Bench Press (Chest) | |
| Bicep Curls (Arms) | |
| Military Press (Shoulders) | |
| Crunches (Abs) | |
| Pull Ups (Back) |
These are the eight exercises that are core of the entire weight training programs. If you can follow a routine based on these exercises religiously you can avoid a lot of other fanciful exercises that require costly weighing equipments.
Sets And Reps
Sets are divided into three categories based on the number of reps.
Clearly if you are looking forward to building bigger muscles then you should be following medium sets. Lighter and Heavier sets provide for muscle growth and increase the responsiveness and make the Medium sets more effective. Adding up a variety in the sets followed in your routine can help in simulating muscle growth. Remember, a Heavy set with 1-6 reps means that your muscles are exhausted due to the weight and have no more strength to carry out the 7th rep.
Enhancing Load
Keeping the same amount of load throughout the year will not help in increasing the muscle size or strength. It is important that you keep on increasing the load so that your body is trained continuosly for building stronger muscles. By increasing the weight progressively you are forcing your body to apply more muscle strength and hence develop stronger muscles.
Rest
Here are some of the guidelines that should help starters maintain a balance between rest and weight training.
Muscle building routine.
Sean in his course 'The Muscle Head' outlines a great body building routine that you should follow.
Some other ideas and tips that you should consider while gaining muscle weight.
Intensity: This is the most important factor that determines your success and failures. It simply implies giving your 100% efforts into each lift and keeping the weight down only when you have tried your hundred percent. How to determine whether you have given 100% or not. Its determined by your results, if your body knows that you have some strength left before you have given up your last step, your muscles will not grow on that. You can't cheat your body.
Change: When you train yourself on one routine, then body automatically adjusts itself to it, adding more stress will help little or negligible. Simply said, your body is adjusted to the routine it sees no need for adding on muscles. The best way to move out of this plateau is to change your routine. Try a new weight training routine that your body is not adjusted to and you will find a new sense of muscle growth and development.
Warm Up & Stretching
| Here are certain benefits of warm up |  |
| Increases blood flow and warms up the muscles | |
| Promotes fluid growth to joins | |
| Increases flexibility |
So what should be done for warm up and stretching
Goal: Fix up a definite goal with a fixed deadline and stick to it, that should help you feel progressive and keep you charged up!
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Fastest Muscle Building Programs |
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