Introducing of a new site
Administration of bionabol
admin at bionabol.biz
Wed Aug 25 16:34:25 UTC 2004
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Adding muscle seems to be a mystery to most, yet if you pi=
ck up
a copy of any fitness or bodybuilding magazine and you=92l=
l almost
always see a headline like this: =93Gain 15 Pounds of Musc=
le in 6
Weeks.=94
<O:P></O:P>
<p>If it were so easy you=92d have millions of muscle-head=
s
running around. Even though building muscle tissue can be =
a
challenge, I=92m going to outline some very specific princ=
iples
that can pack on the muscle faster than you can throw away=
that
copy of =93Muscle and Fiction=94!<O:P> </O:P>
</p>
<p>Before we get started though I want to clarify a few po=
ints.
<O:P></O:P>
</p>
<ol style=3D"MARGIN-TOP: 0in" type=3D"1">
<li>The ridiculous claims made by most fitness and
bodybuilding magazines are only there to get you to buy =
that
issue =96 nothing more!<O:P> </O:P>
</li>
<li>If you are serious about strength training you need =
to be
reading books and NOT cheesy fitness magazines<O:P> </O:=
P>
</li>
</ol>
<p>Ok=85 here we go.<O:P> </O:P>
</p>
<p>In order to add muscle tissue you must force the body t=
o add
it. Your body won=92t just add a pound of muscle just beca=
use you
followed a 3-set workout that you read about in Muscle +
Fitness. You need to give the body a reason to make improv=
ements
=96 in this case add muscle tissue.<O:P> </O:P>
</p>
<p>You have to provide what I call a =93stimulus=94. This =
can be
done in many ways and I=92ll address a few in just a momen=
t.
Basically, you need to force the body to add muscle by
subjecting it to levels of stress it is not used to. Some =
methods are more obvious than others but all can work.&nbs=
p; Here are
a few examples of how this can be done effectively.<O:P> <=
/O:P>
</p>
<p>First, the basic and common methods:<O:P> </O:P>
</p>
<ol style=3D"MARGIN-TOP: 0in" type=3D"1">
<li>Increase weight or resistance
<O:P></O:P>
</li>
<li>Perform more repetitions<O:P> </O:P>
</li>
<li>Perform more sets<O:P> </O:P>
</li>
<li>Move the resistance slower<O:P> </O:P>
</li>
<li>Rest less between sets and exercises<O:P> </O:P>
</li>
</ol>
<p>Now for the more advanced methods:<O:P> </O:P>
</p>
<ol style=3D"MARGIN-TOP: 0in" type=3D"1">
<li>Pre-exhaust (perform an isolation exercise first and=
immediately continue with no rest on a compound movement=
ex.
chest flye and then chest press)<O:P> </O:P>
</li>
<li>Static holds (hold the resistance in the hardest pos=
ition
of the range of motion. ex. the top position during a le=
g
extension)<O:P> </O:P>
</li>
<li>Partial reps in weak range (perform a portion of the=
rep
where you are weakest. ex. the top half of a rep of leg =
extensions)<O:P> </O:P>
</li>
<li>Strip-set (after a warm-up set, perform 3 sets back =
to
back with no rest while starting with the heaviest weigh=
t
possible and each time strip off some weight to allow yo=
u to
continue)<O:P> </O:P>
</li>
<li>1 =BD reps (perform one full rep and then on the sec=
ond rep
only perform half the normal range of motion and then re=
turn
to starting position to begin the next rep. ex. one full=
rep
of lat pulldowns, pull second rep all the way down, resi=
st
weight back up but only half way and then pull back down=
)<O:P>
</O:P>
</li>
</ol>
<p>These are just a few examples of methods of increasing =
intensity to ensure progress. The key point to remember is=
that
whatever you do it must be progressive in order for it to =
elicit
a physical change. This is even more critical for those lo=
oking
to add muscle size.<O:P> </O:P>
</p>
<p>Although this article is geared towards individuals who=
are
interested in gaining muscle size, the principles can also=
be
used for individuals who want to build strength, increase =
metabolism, or tighten and tone muscles.<O:P> </O:P>
</p>
<p>Here are some general recommendations for different goa=
ls=85<O:P>
</O:P>
</p>
<p>If your goal is to tighten and tone muscles:<O:P> </O:P=
>
</p>
<p style=3D"MARGIN-LEFT: 39.75pt; TEXT-INDENT: -0.25in">=B7=
<span style=3D"FONT-WEIGHT: normal; FONT-STYLE: normal; FONT-VARIANT: norm=
al">
</span>Focus on increasing reps, decreasing rest, and chan=
ging
exercises frequently<O:P> </O:P>
</p>
<p style=3D"MARGIN-LEFT: 39.75pt; TEXT-INDENT: -0.25in">=B7=
<span style=3D"FONT-WEIGHT: normal; FONT-STYLE: normal; FONT-VARIANT: norm=
al">
</span>Train each muscle group twice per week<O:P> </O:P>
</p>
<p style=3D"MARGIN-LEFT: 39.75pt; TEXT-INDENT: -0.25in">=B7=
<span style=3D"FONT-WEIGHT: normal; FONT-STYLE: normal; FONT-VARIANT: norm=
al">
</span>Perform fewer sets of many different exercises (1-2=
sets
per exercise)<O:P> </O:P>
</p>
<p>If your goal is to increase strength and power:<O:P> </=
O:P>
</p>
<ul style=3D"MARGIN-TOP: 0in" type=3D"disc">
<li>Focus on increasing weight<O:P> </O:P>
</li>
<li>Train each muscle group once every 7-10 days<O:P> </=
O:P>
</li>
<li>Perform multiple sets of each exercise (2-5 sets per=
exercise)<O:P> </O:P>
</li>
</ul>
<p>If your goal is to increase muscle size:<O:P> </O:P>
</p>
<ul style=3D"MARGIN-TOP: 0in" type=3D"disc">
<li>Focus on shocking muscles by changing variables freq=
uently
(exercises, set and rep schemes, rest time, etc)<O:P> </=
O:P>
</li>
<li>Train each muscle group on a variable schedule (expe=
riment
by training a muscle group 3 times a week and then once =
every
ten days)<O:P> </O:P>
</li>
<li>Perform multiple sets for a while and the perform si=
ngle
sets for a week or two<O:P> </O:P>
</li>
</ul>
<p>Some final reminders:<O:P> </O:P>
</p>
<p>The recommendations above are general and of course wou=
ld
need to be adapted and adjusted for your personal goals an=
d
experience. For those of you who are advanced and may be
thinking there=92s no way you can build strength by traini=
ng once
every 10 days I challenge you to try it for at least 4 wee=
ks, or
those of you who think that you need to stick to the same =
basic
movements like bench to build size I challenge you to try =
shocking the muscles by changing the exercises you perform=
each
week for 4 weeks, and those of you with little experience =
I hope
that you=92ll throw away the fitness magazines and learn w=
hat
really works.<O:P /> </td>
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