Body building workout is a workout with the key goal in mind which is to pack on as much muscle as you can and as proportionate as possible. The thing here about building muscle and not fat is not just to simply lift weights blindly and expect to look like Jay Cutler in a year or two. If that is the approach that you are using, then you might even look like an amateur in your life time!
Time is money! You want to build muscle with as little time as possible because you do not want to discover the right technique of body building at the age of 50 and miss out all the benefits including health, glances from babes and the right to brag.
In any body building workout, the most important element is continuously challenging yourself by over loading your muscles. Of course dieting is very important as to build some serious mass, you need the raw materials which are proteins and carbohydrates. That is another topic all together. Here we are discussing about the essence of your body building workout which can make or break your body building physique.
According to ACE, American Council on Exercise, and sfgate crazy bulk review in order to build muscle, you need to stimulate the fast twitch muscle fibers which are the ones that grow in size. In order to blast those muscle fibers, you need to out those muscles under tension up to and no more that 30 seconds, anything more than that and you will be stimulating the slow twitch muscle fibers and you will end up like a marathon runner.
Have you ever wonder why body building magazines always advice you do ten or 8 reps? This is because in your body building workout, the exercise you do requires 1 second on the eccentric phase and 2 seconds in the eccentric phase. This sums up to 3 seconds per rep and then for 10 reps its 30 seconds. Make sense right?
The amount of rest between your sets is also important. You should rest between 1 to 2 minutes if you are doing a muscle building program. You need to let the ATP which is the source of energy to recover. Even you have catch your breath does not mean that your muscle are ready for the next set. Don’t rush through your body building workout or you are just wasting your time.
How many times should you do your body building workout?
Well, if you’re starting out, aim for 3 workouts per week. Your muscles need 72 hours of rest. A lot of newbie can’t get this right because they are just too excited. You will end up getting smaller instead of bigger because the broken down muscle fibers are not getting enough rest to rebuild back. Muscles get bigger during rest periods not during exercising. When you are a seasoned body builder, then you can aim for 5 days of workout per week, splitting one muscle group per day.
Your body fat percentage will increase over time if you do not do anything to replace the lean muscle you lose over time. Strength training can help you preserve and enhance your muscle mass at any age. By stressing your bones, strength training can increase bone density and reduce the risk of osteoporosis.