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weight lifting secrets

Build Muscle Faster With These 3 Secrets

3 Weight Lifting Secrets That Will Help You Build Muscles Fast written

There is no better way of improving body strength and building muscles than weight lifting. If you have been lifting weights for sometime now but you still feel that you have not achieved what you really want, there are some small adjustments that you can make that can help you reach where you want. You probably do not have the muscle you want because you have not done a few important things in you training.

Here are 3 weight lifting secrets that will help you finally get the type of muscles you want;

1. Intensity change

If you have spent the past few months lifting weighs the same way every time you go to the gym, then it is about time you make a change. This is because when you do things the same way for months, a time will come when you will not get any further as far as muscle building is concerned. To prevent this from happening, you have to vary the intensity of your program every now and then. For example, if you have been doing 3 sets of 10 reps, switch to 4 sets of 7 reps. You can also use the drop set or pyramid, where you alter the reps and weight up or down in every set. When you are always changing the intensity when lifting weights, you will stimulate muscle growth in every training session.

2. Vary your hand position or stance

To get the best results from weight lifting, you have to ensure that you vary the position of your hands and feet through out your workout cycles. You also have to change your set angles. There is both biochemical and anatomical evidence to prove that these variations are very useful. The variations also help to improve your overall strength because they encourage a variety of muscle movement. When you use more angles, you will move more muscle fibers over long ranges of motion which will automatically lead to greater strength and growth.

3. Separate weight lifting and cardio

Keep your weight lifting days and cardio days separate. This is the only way to prevent your cardiovascular training from hindering your ability to engage in weight lifting. If you have to do weights and cardio on the same day, choose aerobic exercises that do not focus on the body parts that the weights will focus on the same day.

Although these things are usually kept a secret, they are very important for anyone who is lifting weights. Keep them in mind if you want to succeed.

Weight Lifting Secrets Video:

Worth Watching.

Let us know if you liked these are have any of your own weight lifting secrets to share with us. Use the comments below and let us know!

bodybuilding tips

4 Bodybuilding Tips To Help You Build Muscle

Do You Want To Build Large Muscles?

Here Are 4 Body Building Tips That Will Get You There

You have to consume large amounts of calories if you want to build muscle mass and a powerful body frame. However, food alone will not help you create a body with large and strong muscles. If you want to build muscles within the shortest time possible, you have to use the correct nutritional approach and engage the right type of exercises. Here 4 body building tips that will help you develop quality lean muscles in a few weeks;

1. Eat plenty of protein

For muscles to grow, you need to have a lot of protein in your body. The recommended amount of protein in the body to build quality muscles is between 1-1.5 grams per pound of body weight. For example, a person weighing 180-lb needs to take around 250 grams of protein everyday. A good example of protein rich foods is lean red meat. It contains nutrient that can really help your muscles grow fast. If you use the right kind of workouts and a protein diet, your muscles will grow at rate that you never thought was possible.

2. Utilize compound exercises

Compound exercises are those that work multiple parts of the body at the same time. They help to ensure that you grow all your body muscles simultaneously.

  • Compound exercises include squats, clean and press, flat bench and deadlift.
  • Squats works out Quadriceps, Adductors, Hamstrings, Glutes, Rectus Abdominis and Erector Spinae.
  • Clean and press works out Biceps Brachii, Triceps Brachii, Deltoids, Hamstrings Glutes, Erector Spinae, Rectus Abdominis and Calves.
  • Flat bench works out Pectoralis, Major Pectoralis, Triceps Brachii Serratus, Anterior Coracobrachialis and Minor Anterior Deltoid.
  • Deadlift works out Trapezius, Erector Spinae, Rectus Abdominis, Quadriceps and Glutes.

3. Make use of free weights

Resistance machines offer a great way of adding definition to your muscles. However, if you want to increase the size of muscles, you have to use free weights. Instead of using the smith machine, use dumbbells. Free weights also allow you to have a greater range of motion. This helps to increase the number of muscles used in a training session to yield better results.

4. Get enough sleep

When you sleep, your body produces body building hormones such as testosterone, cortisol, growth hormone and insulin that help the muscles to grow. Therefore, to ensure that you are not deprived of these important hormones, you need to get quality sleep every day. Sleep also gives the body time to recover and repair damaged muscles.

If you want to build large attractive muscles, you have no choice but to follow these body building tips. If you follow them strictly, it won’t be long before you get the muscles that you have always wanted.