The Best Muscle Building Strategy For Your Bodybuilding Plan
http://www.healthmantra.net/articles/11859/1/The-Best-Muscle-Building-Strategy-For-Your-Bodybuilding-Plan/Page1.html
Dane Fletcher
Dane Fletcher is the most innovative and prominent Steroid guru in the world. To read more of his work on Steroids visit http://www.SteroidsToday.com. By Dane Fletcher
Published on 11/1/2008
Like anything that requires time, effort and attention, bodybuilding demands a core strategy before even lifting that first weight. Without a plan, your goals can't happen.
One of the first things that need to be addressed is your training session frequency. Take a gymnast for example, just by looking at them you can tell that a higher frequency of training over the typical once a week per body part recommendation is what it takes for massive muscle growth. This could be used in any facet of your life, whether you are trying to improve your golf swing, learn a new hobby, or building muscle, doing it more than once a week is essential.
Following that you need to concentrate on the session length. When you let your workouts stretch longer than 45 minutes, you are actually doing more harm than good. Research has shown that your testosterone levels peak at 27 minutes so cutting it off around 30 minutes might be the best idea. Research has also shown that cortisol levels increase drastically as the testosterone levels decline and cortisol is the stress hormone and it actually eats at your muscle tissue and increases your body fat storage.
Yet another important muscle building secret is that it is fundamental for you to cycle your training. The body will eventually adapt to any one set routine after awhile. So, the trick is to switch up your routine just before your body starts to adapt to any one particular set.
Be sure not to switch too often though, as this can become just as big of a problem as not switching things up often enough. If you do it too frequently you will not gain steady progress because you will always be confusing your muscles and then just end up spinning your wheels.
Certain experts will argue that over training is the biggest problem for the drug free lifter and others will say that under training is actually the main problem for those who fall short in the hard gainer mind set. There is truth in both beliefs and equally some non-truth. You need to push yourself sometimes to the edge of over training and then make adjustments at the appropriate times and know when to back off. The key is to regain your momentum before that happens. When you train like this, the chances of you hitting a plateau are significantly lessened.
One last thing that has to be pointed out is that, no matter how well you train or what your cycles and plans are, you will never experience any significant muscle growth if you are using the wrong exercise for your goals.
The most effective exercises will allow you to move your body through space. Exercises such as chin-ups, dips, push-ups, hand stand push-ups, inverted rows, squats, wall walking, single leg squats and dead lifts are some of the best examples that come to mind. Stick with the exercises and all of their variations and you will build and extremely massive amount of size and strength.
Following that you need to concentrate on the session length. When you let your workouts stretch longer than 45 minutes, you are actually doing more harm than good. Research has shown that your testosterone levels peak at 27 minutes so cutting it off around 30 minutes might be the best idea. Research has also shown that cortisol levels increase drastically as the testosterone levels decline and cortisol is the stress hormone and it actually eats at your muscle tissue and increases your body fat storage.
Yet another important muscle building secret is that it is fundamental for you to cycle your training. The body will eventually adapt to any one set routine after awhile. So, the trick is to switch up your routine just before your body starts to adapt to any one particular set.
Be sure not to switch too often though, as this can become just as big of a problem as not switching things up often enough. If you do it too frequently you will not gain steady progress because you will always be confusing your muscles and then just end up spinning your wheels.
Certain experts will argue that over training is the biggest problem for the drug free lifter and others will say that under training is actually the main problem for those who fall short in the hard gainer mind set. There is truth in both beliefs and equally some non-truth. You need to push yourself sometimes to the edge of over training and then make adjustments at the appropriate times and know when to back off. The key is to regain your momentum before that happens. When you train like this, the chances of you hitting a plateau are significantly lessened.
One last thing that has to be pointed out is that, no matter how well you train or what your cycles and plans are, you will never experience any significant muscle growth if you are using the wrong exercise for your goals.
The most effective exercises will allow you to move your body through space. Exercises such as chin-ups, dips, push-ups, hand stand push-ups, inverted rows, squats, wall walking, single leg squats and dead lifts are some of the best examples that come to mind. Stick with the exercises and all of their variations and you will build and extremely massive amount of size and strength.