Do You Feel Let Down by the Results Your Getting From Your Muscles Exercise Routine?

Changing one simple thing during your muscles exercise could change the entire results you are getting. This simple thing is the one that almost anyone over looks.

Usually for muscles exercise one widely accepted concept on timing is that the lifting should be under full muscular control, the pause should be temporarily, and then the lowering again under full muscular control. For those who are seeking a higher result than average people a different system would be valid in many situations.

Many have overlooked the concept of timing during exercise, it is believed that timing is only important in aerobics and not weightlifting, but this is a real misconception. Altering the tempo of your muscles exercise routine is very important, for example in some occasions slow training is ideal and gives better results although on other occasions it is better to train fast, it all depends from the individuals and the results wanted.

One thing we all know is that the human body adapts to anything with ease and acts in response to different variables, so by changing the speed of exercise the body will adopt to these alterations. Speed of muscles exercise is extremely important when trying to achieve maximum results. One of the often-neglected aspects of speed is the pause, for example for bench-pressing it has been shown that a pause of four seconds while the muscle is contracted has an improved effect in muscle power.

In order to develop maximum strength research shows that slow-speed lifting done with heavy weights has a distinct advantage over high-speed lifting. By slowing down the movement there is an increase in duration of the stimulus and the level of tension on the muscle; this increases the development of the muscle muss. Research shows that varying the speed of muscles exercise instead of keeping it constant has a greater overall impact.

One thing to bear in mind when altering the speed of muscles exercise is that only athletes that have a solid base of maximum strength should apply this type of technique, at the beginning it is better to perform slowly and develop the muscles before starting to use advanced techniques. For bodybuilders though it is safe and advisable to alter the speed of training to create maximum adaptation. Fact remains that slow speed muscles exercise make the muscle work harder but at the same time slow speed muscles exercise should not be the only way to exercise as muscle requires a variety of stimuli for optimal growth.

Another important muscles exercise principal related to timing to understand is “Rest Intervals”, and that there is an inverse relationship between rest and reps: The more the reps, the lighter the weight and the smaller the rest. It seams though that the nervous system cells take longer to recover then muscle cells, meaning that the nervous system is not fully recovered to effectively activate the muscle fibres accountable for growth. Counting repetitions for maximum muscles exercise results is important but is also important to know how long you rest between exercises, hence calculating how long it takes for a complete set

Be Sociable, Share!

Why is it important to each programme Fitness muscle Building

Building muscle on a regular basis during the course of our lives is absolutely vital to our long-term fitness goals. As you get older, you will lose muscle and strength if you are inactive. Loss of muscle and strength called sarcopenia. Relate to the reduced quality of muscle often seen in older adults. Strength exercises can partially restore muscle and strength, often very quickly.

In one study, nursing home residents 80 years and older go out of the use of pedestrians from using rods after doing a simple muscle building exercises for 10 weeks. Exercises power, like lifting weights or push-ups, build your muscles and can make you more independent from giving you more power to do things on your own.

Strength exercises can also increase your metabolism to help you keep your weight and blood sugar control even in very small changes in muscle size can make a big difference in strength, especially for people who have already lost a lot of muscle.Increase of muscles that are not yet visible in the eye may be all you need to improve your ability to do things as you stand up from a Chair or climb ladders.

Your muscles are active, even when sleeping. Cells still do their ordinary activities they need to do to stay alive; The task is called metabolism, and uses up calories that can help you control your weight, even when you’re asleep!

How work the muscles

What makes your muscles appear larger when you flex the-when “make a muscle” with your biceps, for example?

Muscle cells contain long strands of protein located next to each other.Your brain signals your nerves to stimulate muscles when direct you can move them. A chemical reaction in mice follows you, causing long strands of protein transparency and against each other, shortening the length of your muscle cells. When “make a muscle and see your muscles bunch up bulge, actually watching this as transparency clones protein reduce any other.

When you challenge muscle building exercises on a regular basis, bundles of protein strands within your cells, your muscles will grow larger.

Increased strength and durability make it easier to climb ladders and carrying groceries.Improving balance helps prevent falls is more flexible can speed up recovery from injuries; if you are a regular part of your daily routine, will have a positive impact on your quality of life as you get older.

A really important thing to remember when doing exercises power is that you want to take the weight of the full range of motion; in other words, if you are working on the arm biceps, want to be straight without stressing the joint, and then bring the arm through a full spectrum. So we want to pass a full range of motion and not stress joints, to operate the muscles.

You should bring a particular muscle from the third day. So some people, such as exercise, let’s say, upper body for half an hour a day and the lower body at a later date. So for example, if you were to put your biceps on Monday then you will need to engage them again since Thursday.

Powerful tips on muscle building safely:

Do exercises power for all your major muscle groups at least twice a week, but not for the same group of muscles on any 2 days in a row.

Gradually increase the amount of weight you are using is the most important part of exercise endurance.

Start with a modest amount of weight (or weight) and increase gradually.

When you are ready to progress, increase the number of times that you can exercise, then increase the weight at a later session.

Do exercises 8 to 15 times.Place a minute and repeat 8–15 more times.

Take 3 seconds to lift and 3 seconds at lower weights.Never jerk weights in position.If you can’t lift a weight of more than eight times, it is very heavy; if you can lift more than 15 times, is very light.

Don’t hold your breath while straining.

These exercises may your sore at first, but never must cause pain; Stretch after strength training.

In summary, it is never too old or out of shape to begin a simple muscle building program that you will exercise. for yourself, your family and to serve as a positive role model for others in our sedentary lifestyles that have crept into our culture, it is vital that we take action now.

Stand by this article. walk around the block. talk to friends about starting a project conformity. small increments in first will result in big wins as you older now what awaits; you can do!


Be Sociable, Share!

Key to the Ultimate Muscle Building – Fat Loss – Fitness – Success Mindset

A few years ago, I regularly had those brief but friendly verbal exchanges with a fellow gym member upon arriving at the facility each day for my muscle building workouts. You know the kind of interaction I’m referring to; just some small talk and friendly joking with someone you never get to know outside of that one specific setting. I recall having a conversation with him on one particular day that went something like this:

“Hey Scott… how’s the training going?” “It’s going great, Mike”, I answered. “But I’m feeling a bit tired today.” “Well… “, he said almost perfunctorily. ” At least you’re in here. You showed up for your workout and that’s better than a lot of people”

Interestingly, I cringed a bit at the sound of those words. ‘At least I’m in here?’ What if the muscles I had come to work that day were in dire need of one more day’s rest? What if working them prior to that rest would be the catalyst that sends them down a spiral of over-training and inadequate recuperation? If that were the case, then showing up would be about the most counterproductive thing (in regard to bodybuilding) I could do that day.

Although Mike’s point made sense within a specific circumstantial context, I detected traces of a mentality that’s all too common among us and all too subtly damaging to human potential. This mindset rears its ugly head in every life context. It resides within each of us in varying degrees, depending on the life setting and circumstances. I will refer to it here as simply – the Motive-Driven Mentality.

The motive-driven mentality sits in direct contrast to the Outcome-Driven Mentality. The outcome-driven mentality is concerned with objectively measurable outcomes that result from our actions. By contrast, the motive-driven mentality is displayed when we congratulate ourselves for our intentions rather than concerning ourselves with the effects of our actions. When we hurt another person’s feelings and the first thing out of our mouths is “I didn’t mean it”, we are (in that moment) saying: “judge me for my motives and forget about the actions”.

Unfortunately, the tendency to be driven by motives is especially prevalent in the contexts of bodybuilding, fat loss, and fitness. It’s displayed when gym members drift from one piece of workout equipment to another with no objective other than to “get a good workout”. With such an ambiguous short-term goal, it’s transparently revealed why the very same people will congratulate us for simply showing up at the gym. If we’re not driven by the consequences of our actions, we end up patting ourselves and others on the backs for activity – no matter how blind that activity might be.

The best mindset for success in life is to be as outcome oriented as possible. This is vitally important in all life contexts where more success is sought, regardless of how we define that success. When frustration sets in due to our current lack of understanding of what strategies will bring forth the outcomes we desire, we must rein ourselves in before that flustered state leads us to letting our intentions feed our egos. If that happens, we’ve been bitten by the motive-driven mentality.

Reining ourselves in is mostly a matter of how we set and pursue goals. Those goals need to be specific and accompanied by measurable steps that beat a path to their achievement. For example: When I enter the gym, I know precisely what my objective is and what I need to do in order to meet it. I know how that objective sits within the path to my long-term goal and I know upon leaving the gym whether I’ve met that objective. The rewards of this mindset, accompanied by an effective workout strategy, have far exceeded any fleeting pleasure I once derived from workout spontaneity. In other words, the results from an outcome-driven mentality in bodybuilding have made those of the motive-driven ones pale by comparison.

So much of success in life depends on our mental approach. Therefore, it’s important for us to honestly assess our mental strategies and discover how they affect our outer ones. Above all, when we detect that we’ve succumbed to a tendency to be self-congratulatory for our terrific motives rather than the consequences of our actions, it’s probably time to psycho-evaluate ourselves within the context in question. This can lead to an outcome oriented mentality, which provides a foundation for the ultimate success mindset.


Scott Abbett is the author of HardBody Success: 28 Principles to Create Your Ultimate Body and Shape Your Mind for Incredible Success. To see his personal transformation, visit

Be Sociable, Share!

Muscle Recovery

It’s the goal of every new bodybuilder to build up as much muscle as possible in the least amount of time. In their eagerness to gain quality muscle mass their routines grow progressively longer and longer until their bodies are unable to fully recover between workouts. If you work out excessively and don’t get enough rest, then you are ignoring muscle recovery, and your muscles will not grow.

The best way for your body to restores itself is to make sure you get the proper amount of sleep each night. Getting enough sleep and rest are two essential factors that determine your recuperation and muscle recovery between workouts. The amount of rest the average bodybuilder needs on a daily basis can vary from 8 to 10 hours. The main objective is to get enough rest so you feel completely rested when you wake up the following day.

Over training can severely hamper your muscle recovery. Over training will happen if you make these two mistakes: excessively frequent training sessions and long workouts. Here are the main symptoms of over training: lack of enthusiasm for training, persistently sore joints, nervousness, lack of energy, sleeplessness, frequent illness, elevated morning blood pressure and elevated morning pulse. If you have been experiencing 2 or more of these particular symptoms, you are probably over training.

Watch how many sets you are performing and your training frequency. If you are completely new to weight training or a beginner, try a 3 day a week workout routine. Your body will let you know when it’s ready to train more frequently. Recovery is just as important as training and following a proper diet. Because many people often overlook this fact, they spend more time sick or sore than they do gaining muscle mass. Do not attempt to work out like a pro bodybuilder. These bodybuilders have spent a better part of their lives weight training and improving their recuperative abilities. If you try to imitate one of their routines you will be disappointed with the results.

These are some of the main reasons why understanding the muscle recovery cycle will make a huge difference in your muscle building goals.

For more information on bodybuilding and muscle recovery visit the Muscle Building Program

Be Sociable, Share!