Here are 5 random muscle building tips that may make a big difference in your training.
Donít exceed 5-6 reps on most of your warm up sets. Your first set could consist of a very light weight for 10-20 reps just to get loosened up and get the blood flowing but beyond that you want to keep the reps low. The reason for this is that you donít want to build up too much lactic acid or accumulate too much fatigue with your warm ups.
Donít stretch before your workout in the hopes of preventing injury. This doesnít work. The only benefit of stretching before a workout is to help you get into positions you might not be able to reach (such as a full squat) because you are tight in specific areas (such as the hamstrings and hip flexors). But stretching for the sake of injury prevention is an outdated idea and doesnít really work.
Donít over-analyze and over-think everything you do in the gym. This never gets you anywhere. Donít worry if the incline of the bench is supposed to be 50 degrees or 55 degrees. Donít worry that if you donít supinate at exactly the right time that you wonít activate your biceps optimally. Donít stress out about the exact grip width on the bar. If someone tells you that a 16? grip on the bench press hits your triceps better than anything else, but because of an injury or anatomical difference you can only comfortably use an 18? grip, donít sweat it. People over-think themselves to death and they never get anywhere because of it. Go to the gym, get stronger, go home, eat, sleep and repeat. Donít turn it into advanced calculus. That is one of the best muscle building tips I can give you.
Always train both sides of the joint with equal volume. Therefore if you do six sets per week of pressing exercises you need to do six sets per week of pulling exercises. If you do two sets of curls you should do two sets of triceps work. And so on and so onÖ
If you canít get your forearms to grow, try hitting them with more frequency than other muscle groups. They can easily be trained three times per week and recover without any problem. Also, try to hold the bottom stretched position of wrist curls for 3-5 seconds per rep. When you finish training the forearms, hit them with a deep stretch for both the extensors and flexors for 30-60 seconds. These muscle building tips should get the forearms to grow.
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As seen in magazines: Mens Fitness, Maximum Fitness & Men'sHealth