|Mark's List Fitness and Health||
|Pump it up|
|Build Quality Muscles|
|by Tom Bonanti|
great general goes into battle without a four star plan of attack.
Likewise, no contractor can erect a building without a full set of
blueprints. So how in the hell can you expect to build a
championship physique without a plan that includes a specific
strategy every time you go to the gym? Building and maintaining
quality lean muscle requires that you pay attention to every workout
and make it count. Here are a few strategies that are sure to
guarantee your success.
For optimum muscle growth without the risk of
over-training, try a split routine. A split routine is for guys who
like to train five or six days a week. Simply split up your
exercises and begin by dividing upper and lower body on different
days. Next divide upper body by doing chest and back on one day and
hit arms and shoulders on another day. Lower body can be divided
into ass and hams on one day and quads and calves on another day.
Remember to rest at least one day a week because that is when your
muscles have a chance to recover and grow.
Try accentuating the negative to force problem muscle groups to
grow. Doing negative reps is a way of putting emphasis upon the
eccentric, negative or the lowering phase of the weight rather than
the usual raising portion. For example, on a biceps barbell curl,
you curl the bar up to your chin and squeeze hard as you contract
the biceps. This is the starting position. When you lower the weight
slowly and intently, this is the negative phase. Take more time on
this lowering movement and you will feel the burn and see the
Blast your muscles with partial reps for peak muscularity. Upon
finishing the last rep of the last set planned, instead continue
performing reps halfway or a quarter of the way. Continue until you
canít do a single rep more. Itís better to use a light or medium
weight so as to not strain at anytime. Better yet, get a hunky
workout buddy to spot you and coax you onward.
Flexing is not just for show-offs! After each set of an exercise,
try flexing the muscle group targeted. Follow this with a stretch
for those same muscles. Flexing allows you to assess your progress
and the extra contractions will result in optimum size gains.
Stimulate your physique into record gains this Spring by employing any one or all of the above techniques.