For any Gym goers new to the gym and fitness, who want to learn the secrets to getting bigger and stronger keep reading. This is based around the FOUR MAJOR aspects of bodybuilding and weight training; Strength Training, Nutrition, Supplementation and Rest.
Training
If you want to get big, you need to train big!!! Train 3 - 5 times per week and keep your sessions short, 45 minutes should be plenty for new gym goers. Train two muscle groups per week or every 5 days... do not combine 2 large muscle groups on the same day. Your big muscle groups are chest, back and legs.
Do big (called compound) exercises such as bench press, shoulder press, rows, squats, and deadlifts first in your workouts.
For volume and intensity, the more volume, the less intensity and vice versa. For reps and sets, aim to fail between 8-115 reps and if you are training intensely do only 5-8 sets per body part (more sets for the bigger muscles, less for the smaller ones).
By keeping your rest below 2 minutes your heart rate should stay in anabolic training zone which burns the maximum amount of body fat.
Nutrition
To gain mass you need to EAT!! Ideally every 2 hours if possible split in to 6 meals a day. A ratio of 50% Carbohydrates and 50% Protein and Fat is the best place to start. Evaluate how you feel and adjust accordingly, some prefer more Protein when weight training.
Your 3 most important meals of the day are breakfast, after you workout, and before bed. Ensure these are very clean meals and contain protein. Don't be afraid to have a cheat meal once per week - a healthy digestive system can eliminate it without too much hassle.
Rest
Avoid over-training, This means don't spend hours in the gym and avoid long cardiovascular sessions. We're looking for an anabolic response for muscle growth so short sprints at high intensity are definitely the way to go.
Make sure to use your days off as rest days, and get at least 8 hours of sleep per night. Your muscles grow when you sleep, not when you're training in the gym!
Supplementation
Supplements work best when your first three aspects must be consistently on track. If your diet, training, and rest are not correct, supplements will be no good. Cheap and easy to find supplements use are:
Multivitamins- Take in the morning. Generally speaking you get what you pay for but be sure to compare labels for high levels of each common Vitamin and Mineral.
Whey Protein can basically be taken at any time of the day to help your Protein intake, but the most effective time is immediately after workouts and before bed.
Creatine is one of the world's largest selling supplements. As a beginner trainer it's generally not required because you'll be adding strength purely from a neurala adaption and hence, not needed. Some athletes find it helps with recovery so there's a positive for new trainers, but generally no needed until you've been lifting weights for at least 6 months. Bloating is a common side effect as creatine can often lead to water retention.
For beginning trainers, the advice is keep it simple!! Too many personal trainers want to play around with fancy gadgets and they're favourite exercise. The fact is, for beginner muscle builders you want to keep it simple and consistent so your body has time to adapt and grow!
So there it is, train eat big, train big, sleep big and soon you too will be big results come with time and patience.
Happy training.
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