Saturday Body Sculpting Buzz — Muscle Building
Without further ado… let’s start gaining, muscle that is!
Pull Yourself Together
First things first: if you want to be in top form, you need to know how to lift with composure. “Just because you manage to somehow lift the weight doesn’t mean you’re doing it right,” says Mark over at The Man FAQ in regards to gaining muscle.
To prevent injury (and actually accomplish something), start with a muscle building program that tells you exactly what exercise, number of sets, and reps to build shredded muscle. And it always helps to have a friend to spot you. Some basic guidelines: use your core and glutes for strength, use controlled movements (for heaven’s sake, don’t swing!) and balance your weight.
The Fast Track to Ripped
Wimpy cardio won’t bulk you up. That’s why Taylor Lautner—the Twilight star who Men’s Health affectionately calls a “rippled fitness animal”—lifts heavy. Fewer reps, more weight. Think you can gain 30 pounds of muscle in a year? Give Lautner’s training program a try.
You don’t need to ditch cardio completely, but if you’re burning through all your muscle with catabolic exercise, pack a few extra muscle-maximizers into your strength training program.
Don’t let cardio deplete your energy before you even start lifting. Do cardio after weights or on your “rest” days.
3 Ways to Take Control of Your Training
- To keep gaining muscle, switch up your training: try these metabolic circuit pointers to accelerate your routine.
- Don’t train blindly. You’ll reach your goals in record time if you measure results often and keep fine-tuning your program.
- Vince Delmonte the creator of No Nonsense Muscle Building says, “That 97% of muscle building advice is dead wrong.” Follow a program that has been proven to create results for makes the most sense. For Vince’s program Click Here!“
Kettlebells, Barbells or Dumbbells?
When it comes to building muscle, “nothing takes the place of progressive weight training with barbells,” says trainer Mike Mahler, who also dishes thorough instructions for sandbag training, bodyweight training and more. Nonetheless, he’s a big fan of using kettlebells. Wonder why?
Solid to the Core
Our day-to-day activities can wreak havoc on our alignment—which, in turn, can devastate our training. Strengthening your core muscles (and using them to lift) will improve your body’s balance, prevent injury and strain, and give you unexpected strength. Take the Core Quiz at IdealShape and learn how to exercise this powerhouse in your daily activities.
Be Good to Your Muscles
Muscle massage is more than a luxury—it’s critical to release that tension in order to prevent injury, protect muscle quality and get the most out of your workouts. The good news is you can do myofascial release yourself. Most gyms have foam rollers, and you can buy one inexpensively for your home gym, too.
Got a question about strength training or program design? Ask us!