Weight lifting tips and tricks can only get you so far on your way to a more muscular body. If you're serious about building muscle mass safely, naturally and quickly, then you need to be grounded in the fundamental muscle building principles well before you try to get too fancy with your weight lifting workouts. If you've been trying to build muscle mass for a while now, but still aren't sure if your grasping the basics, I've put together a list of my top 7 weight lifting tips for beginners.
1.) If your goal is to build muscle mass, then you need to make sure and stick with the basic free weight compound exercises that have been proven to build muscle mass. Exercises like barbell squats, bench press, incline press, dead lift, straight bar curls and lunges allow you to move heavy weights through a complete range of motion that involves multiple joints and major muscle groups. These types of exercises allow you to stimulate more muscle growth than single joint isolation exercises.
2.) Begin each workout with a proper warm up. This is the only way to ensure that you will be able to train with heavy enough weights to stimulate muscle growth. If you attempt to lift weights without a proper warm-up, then you run the risk of seriously injuring yourself before you even build any muscle mass.
2.) When you're just starting out, focus your efforts on lifting heavy weights for lower repetition ranges. I tend to favor the 6 - 8 rep range in the beginning. After you have built up a solid base of muscle mass and strength (usually after 12 - 24 weeks of consistent effort), then it may be time to try some of the more advanced volumization style training programs.
3.) Limit your weight lifting workouts to no longer than 60 minutes. Your muscle building hormones begin to decline after 60 minutes, so try to get your growth stimulating work sets in before this happens.
4.) Focus on training only 1 or 2 body parts per workout. While full body workouts are great for burning calories and fat, they are not the best way to go about building muscle mass. Keep it short, focused and intense!
5.) Perform between 2 - 5 sets of each exercise. Really, you should try to limit it to 2 or 3 work sets. If you try to do any more than this, you'll go past the 60 minute mark.
6.) Rest for 2 to 3 minutes between each work set. This is the right amount of time to allow your muscles to recover between sets, but not so long that they begin to cool down.
7.) Stretch the body part that you're training during each rest interval. This will allow for more blood flow through your muscles which will help get more muscle building nutrients to your muscle cells.
Apply these 7 simple weight lifting tips to your workout plan and you'll be building muscle mass in no time at all!
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