Monthly Archives: February 2014

Weight Training Tips to Build Muscle Fast

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When you’re weight training to build muscle, sometimes it’s easy to end up in a plateau where you feel like you’re not making progress. If this is your problem, you may be looking for a weight training tip that will help you move beyond that plateau so you can begin building more muscle. Get ripped fast by using the following tips as a part of your training routine.

Tip #1 – Increase the Weight

One weight training tip to build muscle fast is to increase the weight you’re lifting. Many weight lifters make the mistake of working out with weights that are too light. How many reps can you do with the weights? If you’re able to do more than 10, the weight isn’t heavy enough. However, if you only make it to 7-8 reps, you need to decrease the weight.

Heavier weights help you build muscle faster when you’re weight training to build muscle. You should be working to failure when you’re lifting for the best results, so give your weights a boost.

Tip #2 – Avoid Overtraining

When you’re working to get over a plateau and build more muscle, you may be tempted to overtrain. Don’t give in to this temptation.

Overtraining doesn’t do you any good. You can’t make up for having a lazy last month, and you won’t get results faster if you overdo it.

Many weight lifters don’t realize that overtraining can actually decrease your muscle size. Over work your muscles and you won’t receive benefits – you’ll actually move in the opposite direction. Overtraining can cause many complications, including injuries, so make sure you avoid it.

Tip #3 – Get Rest Between Workouts

Between your training workouts, another important weight training tip is to get some rest. Lifting everyday won’t give you faster results.

Remember that weight training actually damages and tears your muscles. As you cause micro-tears to occur, the body works to heal them by building larger muscles.

The tears in the muscle are healed while you are resting, and especially when you are sleeping. This means that rest is just as important as doing the right workouts. It’s best to have at least one day of rest, and preferably several, between lifting sessions.

Tip #4 – Use Split Routine Workouts

Using split routine workouts is a great weight training tip that will help you see results faster. What are split routine workouts?

These workouts focus on training several body parts each day until you have trained all your muscle groups throughout the week. Don’t try training your entire body in one day. Different body parts should be trained on different days for better results.

Tip #5 – Boost Protein Intake

Last, boosting your protein intake is an essential weight training tip to follow when you want to build muscle fast. Quality (complete) protein is needed to build healthy, lean muscle.

However, don’t think overdoing the protein will help. The body will only use so much protein each day. It’s best to take your weight in kilos and multiply by 1.2 – 1.8 grams to figure out how many grams of protein to eat for the best results. Less than that, and you won’t be able to build muscle.

Take These Training Tips And…

Take each weight training tips and start applying them to your weight lifting workouts. These tips will help you see incredible results when you are weight training to build muscle.

Of course, these aren’t the only techniques that can help you get ripped fast. Take some time to find tips and advice that can boost your results even more by checking out the links below.

Know About Types of Fitness Training

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Fitness training can be achieved utilizing many different training types and methods with no certain type being better than the other because they each have a different purpose.  If your goal is to gain muscle then you will want to do a different type of fitness training than the person who wants to gain cardiovascular endurance.  Of course, if you are striving for both muscle gain and cardiovascular endurance then you should combine the both.

 

Look at the different types of fitness training outlined below to determine the type that is best suited for your goals.

Strength Training

This type can also be though of as weight-liftiing because this typically involves some kind of body movement against resistance.  By moving various muscle groups against resistance, your muscles will respond by getting stronger and larger.  You will need to continue increasing the amount of resistance in order to maintain muslce growth.  This type of fitness training is usually done with free weights including barbells, dumbbells, kettle balls, etc.  It can also be acheived through various types of resistance machines, and your own body weight.

Aerobic Training

In the same way strength training helps to build stronger muscles throughout your body, aerobic training helps to strengthen your heart muscle.  In aerobic training, oxygen fuels the energy producing mechanisms of muscle fiber and helps to improve cardio-respiratory endurance.  It also helps to lower the resting heart rate and increase the stroke volume (the volume of blood pumped with each beat).

Circuit Training

Circuit training is the ultimate in fat loss as is combines high intensity aerobic training with resistance training.  During this type of training, you will move from one exercise to the other with minimal rest time in between.  Circuit training is great for those who want a full body workout or are looking to lose fat.

Interval Training

Interval training is similar to circuit training but usually calls for short bursts of high intensity exercise followed by a predetermined amount of rest before moving on to the next set of exercise.  It is usually done using an interval timer or stop watch in order to stay on track with a set amount of time during and between exercises.

Pilates

In this popular type of training, the core muscles are the main focus.  Slow movements and holds utilizing the muscles in the midsection along with proper breathing techniques provides the basic foundation for this effective type of training.

Sports

Most sports that can be considered a type of fitness training will be classified as aerobic training.  Basketball, football, soccer, track & field, swimming and baseball all require aerobic conditioning in order for you to be an effective participant.

Fitness training comes in many forms with each providing unique benefits.  If you know what your fitness goals are and you know what you enjoy doing, finding the type of fitness training that suits you best should be easy.  You need to be involved in a type of fitness training that is enjoyable to you.  If you don’t enjoy the activity, you will likely not stick with it.