The Muscle Building Report For Skinny Guy By James Simmon www.musclebuildresult.com
How Many Reps to Build Muscle Mass? By Alain Gonzalez When it comes to meeting your own personal fitness goals, knowing how many reps to build muscle is probably the most important factor of your workout. You see, rep range is what determines what type of growth we trigger. Whether your goal is just to get stronger, more solid, bigger, or a mixture of each, rep range is the deciding factor. First Off, Let Me Clear Up a Huge Misconception If you have been weight lifting for some time now, you've probably heard the "heavy weights, low rep for size and light weight, high reps for definition" theory. This couldn't be more wrong. In fact, it's almost the exact opposite. So how many reps to build muscle mass? If you are solely interested in building mass, you must trigger sarcoplasmic hypertrophy. This type of hypertrophy increases muscle cell size and is triggered by higher reps. Going against the common theory of lifting heavy with low reps is actually the way to go if your main goal is to pack on size. What Kind of Growth am I Triggering with Low Reps? If you are training low repetitions with heavy weight, you are mainly focusing on increasing strength. Training heavy with low reps has no effect on building muscle size. However, it could also increase muscle density for a more solid look.
How Many Reps to Build Muscle Mass, Strength, and Density? 1-3 Strength 4-6 Strength and Density 7-10 Size, Strength, and Density (x) 11-15 Size Now that you understand the importance of knowing how many reps to build muscle mass, strength, and/or density, base your workout plan around the correct rep range for your specific goals. If you are interested in mixing things up, I recommend training different rep ranges during different phases. For example, my first goal was to pack on as much mass as possible so I trained 11-15 reps for about 6 weeks. Then I wanted to get stronger and a little more solid so I trained 4-6 reps for another 6 weeks and was able the mold the look I was looking for. Now that you have the information you need in order to mold YOUR body to your liking, I suggest taking full advantage. This is probably one of the most sought out pieces of information in the muscle building industry and is also one of the most important as well. Now that you are aware of how many reps to build muscle, stick to a solid routine like Mass in a Flash for best results.
The Best Muscle Building Exercises Ever By Devon T Muscle building exercises are very in demand, especially among males who want to impress their ladylove of their huge and toned arms, chest, and body. Of course, who here does not want to have a nice body to be proud of, right? However, while there are many people who want to have a good body, not all are aware about good muscle building exercises that they can do. If you are one of them, then here are several exercises that will take you the best route towards your best body ever. All-time Best Muscle Building Exercises 1. Bent-leg knee raises - Lay down on your back as you relax your head and neck. Place your hands on the floor near your bottom, and place your feet on the floor. Lower your abdominal muscles and raise your knees towards your chest, then back on the floor again. Do this for 12 times. 2. The Bridge - This is part of most pilates program that can be considered one of the easiest muscle building exercises because of its simplicity yet good results. All you need to do is to go in your push-up position but with bent elbows. Straighten your body and pull your abdominals in. Breathe in for 20 seconds, then for 60 seconds. Do this once or twice in sets of two.
3. Tricep Pull Downs - Using a tricep pushdown machine, go to the bar and lift it up then bring it to your waist. Do this step for 10 times. 4. Leg Extensions - Sit on a leg extension machine. Place your legs on the bar and lean your body back. Lift the bar and do this for 10 times. This may seem simple, but this is one of the most effective muscle building exercises there is. 5. Bicep curls - Of course, do not leave your arms out. Actually, the arms are the easiest part of the body that you can trim down. Using a pair of dumbbells or weights, curl the weight toward your shoulders. Hold the position for a few seconds and bring it back to the starting position. Do about 10 repetitions of this set. These five muscle building exercise can help you achieve good set of muscles that you will surely be proud of. But before starting off with this program, here are some reminders to further guide you: Muscle Building Reminders Do this cycle only twice a week during the first two weeks. Make sure that your rest period in every set will be no longer than 30 seconds. After every set, try to rest for about a minute or two before doing the next set. After the first two weeks, do the following exercises at least thrice a week. In exercises that involve the use of weights, make sure that you use the right equipment. Do not attempt to carry heavier things, especially if you are just starting out.
All in all, muscle building exercises are very good not only in improving your body, but your overall health. Once you are comfortable with these exercises, you can maybe look into muscle confusion. What are your best muscle building exercises? Share with us your exercising routine. Now that you know the best muscle building exercises, read our quick facts about musclebuilding to learn more. Most importantly, make sure you understand and know how many repetitions are required to build the correct muscle. Read our guide here on how many reps to build muscle.
The Skinny Guy's/Gal's Guide To Getting A Six-Pack The title of this article is a little ironic, isn't it? Since when did skinny guys have a hard time getting a six-pack? Are not all skinny guys like 2.1% body fat and less than 150 pounds soaking wet? Why in the world would a skinny guy need an article on how to get a six-pack? Isn't that why skinny guys are afraid to bulk up because they are paranoid about losing their treasured abdominals? I asked the same thing until this question almost earned it's own email account! The volume of interest I receive from skinny guys who wish to build their midsections is more than enough evidence to disprove the false reality of, I should be able to 'see' my abs if I have low body fat. I'm sure you know of a friend who is completely scrawny, yet, without a shirt, on he has zero abdominal definition! To me, that would be salt on an open wound. Abdominals Are A Muscle, Too! You want your arms to be bigger, your shoulders to be broader and your chest to be fuller, correct? And what is the solution to making these muscle groups increase in size? High intensity weight training, overload, consistency and a healthy surplus of calories. Starting to sound familiar? The same goes for your abdominals. Your abdominals are a muscle group that requires the same formula and attention and are not any different. For some reason many consider abdominals to be a 'special' body part that
requires a different set of rules and a completely different formula for training. Abdominals were not given a 'secret code' to crack. To get thick, dense abs those ones that 'pop' out - you must train them with intensity and overload. Here are some practical tips you can apply to your program so that you can be the 'man' or 'gal' at your gym with a ripped and muscular six-pack! Prioritize By Sequence If your abs are your worse body part, then why do you keep training them last, at the end of your workout? Which muscles groups will receive the highest priority when you train? The ones done at the start of your workout or the ones done at the end of the workout? Of course, the ones done at the start of the workout while you have the most energy and focus. If abdominals are the muscle group you wish to prioritize, then don't be afraid to disagree with the 'experts' who say Never train your abdominals first because you'll weaken your core muscles for the rest of your workout.... I completely disagree with this and often reply, Show me the evidence. The typical response is Nobody does abdominals first.... That is pure BS. This just supports the notion that many people who work out don't ever question what they hear or do. They want to be spoon fed answers and follow the trends of others without thinking for themselves. I ALWAYS train abdominals first in a workout if they need the highest attention. Prioritize By Frequency What's going to receive better results? A muscle group that is trained one time a week or two times a week (assuming you are recovered prior to the second workout commencing)? Of course, the muscle that is trained 2x a week. The more stimulus on a muscle, the more growth. That is why professional athletes are professional athletes. They have conditioned their bodies to such a high amount of stress that they are able to train more frequently.
How often you train your abdominals is based on the inverse relationship of intensity and volume. The harder you train your abs, the more rest they need. The less intense you train your abs, the more frequently you can train them! If your goal is rehab or injury prevention, then you will be able to train them often with more frequent and lower loads. If your goal is to make your abs more muscular and dense, then a higher load and less frequency would be ideal. If your goal is maintenance, then a medium load and frequency would be ideal. Refer to this table: Purpose Injury Prevention Frequency Intensity Volume Reps 5-7x a week Hypertrophy 4x a week High Maintenance 2-3x a week Low 1-4 sets 20-30 6-12 8-12 sets Medium 3-6 sets 10-20 If building a sexy six-pack is on your 'to do' list for 2008, then start training abdominals 2-4x a week. I will teach you in a moment how to split your abdominals up into two different days based on movement. Divide Your Abdominals Into Two Separate Workouts To train your abdominals safely and effectively you must know the basic movement patterns of your abs and train them within all sub-categories: Truck Flexion (upper abs) Hip Flexion (lower abs) Rotation (obliques) Lateral Flexion (obliques) The majority of books and articles you have read revolve the bulk of the ab exercises around trunk flexion that is better known as 'upper ab' exercises. A full sit up is a perfect example of this.
Bill Starr in his 1976 classic 'The Strongest Shall Survive' wrote that the abdominals...can be strengthened in a wide variety of ways. Sit-ups of all types, leg raises, truck rotation movements all involve the abdominal muscles to a different degree... I wouldn't be surprised if the abdominal program you are following right now is based on one movement - trunk flexion. I am guessing that your primary goal is actually to have a well-defined and sculpted six-pack, so I have provided a sample abdominal program to break it up into a four day program: A B C D Trunk Flexion Hip Flexion Rotation Lateral Flexion Trunk Flexion Hip Flexion Rotation Lateral Flexion Even though you are training each movement twice per week, you will perform different exercises for each workout. Use A Variety Of Functional Exercises The Top 3 Hip Flexion Exercises: 1. Lying Hip Raise 2. Incline Hip Raise 3. Hanging Hip Raise The Top 3 Trunk Flexion Exercises: 1. Swiss Ball Crunch 2. Weighted Swiss Ball CruncH 3. Weighted Cable Crunches The Top 3 Rotation Exercises: 1. Russian Twist
2. Weighted Russian Twist 3. Weighted Cable Crossover The Top 3 Lateral Flexion Exercises: 1. Lateral Flexion on back extension machine 2. Lateral Flexion with medicine ball over head 3. Lateral Flexion with medicine ball and twist Each of these exercises progresses from basic to intermediate to advanced. I suggest you master the first exercise of each before commencing to the next. Please check out www.musclegrowthresult.com for more information on muscle building!
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