Six “Little-Known” Muscle Building Tips Part 1
By VINCE DELMONTE
So you think you know everything about building muscle? You have read everything,
tried everything and heard everything about muscle building. Yet still resemble the silouette of a Calvin Klien
model, instead of a buff fitness model. I promise these three 'little-known' muscle building tips will accelerate
your muscle gains immediately! For additional information click on No Nonsense
Musclebuilding.
1. Body Weight
Training
This was once a popular muscle building technique
but is very commonly ignored. Why? Perhaps because most body weight training is simply
hard and can put a dent in your precious ego! As far as I am concerned, if you can not work with
your own body weight, than you have no freaken business using external loading weights such as barbells and
dumbbells.
It’s incredible how many attempt to use heavy weights with a microscopic range of
motion, but can’t do a set of push ups, a squat to the floor or even one chin up. Don’t get me
wrong, there is definitely a place for external loading with heavy weights, but not until you
have the ability to master the following bench marks:
Males should aim for1 set of 80
push ups, 1 set of 20 chin ups, 1
set of 20 1-leg squats, 1 set of 40 dips and 1 set of 20 pull
ups.
Females should aim for 1 set of 40
push ups, 1 set of 5-10 chin ups, 1 set of 10 1-leg squats, 1 set of 10-15 dips and
1 set of 3-5 pull ups.
These standards will ensure a solid foundation of general
fitness and muscular endurance and lead to building muscle mass more easily in the following
stages of your weight training program.
2. Flip Your
Program Upside Down Every 3 Weeks
This is an extremely powerful tip to building muscle mass, not to mention one of
the easiest tricks to ensure your body side-steps plateaus forever. Consider that you have been
training your chest, shoulders, and triceps every Monday. In younext phase, three
weeks later, you should do the complete opposite. You will
train your triceps, shoulders, then chest on Friday. This will prevent
plateaus, because each muscle group will have an opportunity to train completely fresh.
Let's say you aretraining your back, biceps, forearms and abs on
Friday. Than you will train your abs, forearms, biceps, and back on Monday (in the
opposite sequence). You will literally switch everything upside down. Again, this will
ensure that these muscles receive an opportunity to train first in the week when your body is the
most fresh.
You will curse my name when you blow the heck out of the smaller
muscles first, and than train the larger muscle groups last. Yes, I know this months issue of
Bodybuilders Digest said to never train the smaller muscle groups before your larger muscle groups. I have heard it
before so stop analyzing, trust me and give it a try. You be the judge, and don't
be surprised if you see new levels of muscle mass and strength after this one technique.
3. Spend More
Time At The Grocery Store
If you are serious about building muscle, accept the fact that you
will need to spend more time than you do right now in the grocery store. Have you ever opened the
fridge for something to eat and all you found was Aunt Wilma's Thanksgiving turkey leftovers with mold on it? Ever
gone into the cub boards and discover only a few leftover bags of potato chips from last weeks Super Bowl
party?
To ensure a optimal environment for building muscle and fat loss you must
ensure your cub boards and fridge are constantly stocked. This will mean more
frequent trips to the grocery store. Chuck the crap that is in your kitchen right now and replace it with
good stuff and keep on replacing it. Don't ever let that supply of good food run low.
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