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the most from Body Building can fall into two categories: getting the most
benefits, and how to obtain the best results in your training program.
Essentially, will find that one leads to the other, as long as you are
following your diet correctly for the training you will be doing.
are the principles to follow; they all work together so none should be missed,
and they will produce consistent and predictable results.
Body Part Once Per Week
allows plenty of time in between sessions for each body part to recover, and
more training does not always mean better results.
Part Should Have 3-4 Exercises
number of exercises for each body part gives plenty of variety to how these
muscles will be worked, and this will include different exercises and reps (and
don’t forget rest).
Only Do 3 Work
Sets per Exercise
should be 3 main working sets where you are nearly at the limit, with warm ups
not to be included in this count.
Part Should Have a Power or Strength Move
training for body building is to optimize your physique, both power and
strength training should be included in your training. Both these training
types induce hypertrophy; this means more muscle fibers will be utilized in
Part Should Have a Strength and Hypertrophy Exercise
will increase strength while increasing hypertrophy (increase of muscle through
growth of its cells), with sets of 8-10 reps is ideal. You can use a heavy
enough weight to build strength and it is light enough to do the reps, so this
will increase the time under tension (TUT).
Part Should Have an Endurance and Volume Building Exercise
sets of 12-20 reps helps to build not only stamina but increases the TUT, and
it is this TUT that induces hypertrophy. Actually, it is specifically done to
build the muscle size by increasing the size of its cells, rather than just the
Compound vs. Isolation
type is better than the other, and they should be used in combination, and the
muscles should be stimulated in various ways. By doing both you will gain
better hypertrophy than if you just performed one or the other type of
your weak areas, and if any area is under-developed compared to the others it
should be improved, as this will give symmetry to your physique
Important Exercise First
doubles with your weaker parts, so it is no good trying to do this at the end
of your routine when you are fatigued, as the benefits will be lost.
heavy lifting reps (low rep number); rest long enough that will allow you to
lift the maximum weight on the next set.
low lifting reps (high rep number) have a short rest so you compromise your
performance on purpose, as this forces hypertrophy by causing metabolic stress.
a summary to this, it is said you can train “hard” and you can train “long”,
but it is not possible to “train long and hard”.
is the rest periods in between training sessions that dictate the effects of
your performance. Although your muscles may be fine, it is the effects on your
nervous system that needs to recover fully. It is critical that you keep volume
and intensity inversely proportional.
Asra Carlone currently writes for the leading website Fitandheal.com
She is a health blogger and her interests include topics related to nutrition, fitness and well-being.
Asra also enjoys practicing mindfulness through advanced meditation techniques and yoga.