Muscle Building
More Steps:
Rule Number 4 (do the circuit): Circuit training is a full-body workout in which you perform a single set of several different strength exercises, one right after the other. Generally, you do one set of an exercise, then move on to the next one with little or no rest in between. One time around all of the exercises is one circuit. Circuit training wont build as much size or strength as straightforward weight lifting will, and it wont give you all the cardiovascular benefits of a regular effective way to derive some of the benefits of both, especially if you are pressed for time. It is also an excellent starting point if you are new to exercise. Research shows that in people who haven’t weight trained before, circuit training can improve strength, muscle endurance and maybe even body composition.
Rule Number 5 (be patient): During the first couple of months of a strength training programme, any gains you see involve what experts call neuromuscular factors. Then, as you become more efficient at recruiting the muscle fibres the exercise becomes easier, and results slow down. This is the point when beginners start to wonder why their muscles haven’t grown any bigger. Stay on course because the gains are still a few months away. It is after you have recruited more and more muscle fibres while performing a given activity, that muscle growth kicks in. The message is to be patient, and eventually your muscles will start to grow. But if you have been lifting for a while and your muscles just stop increasing in size, the problem may be your diet. If you arnt taking in enough carbohydrates and protein, it can hinder muscle growth. You may also need to introduce some variety into your workout. If all the above strategies fail to produce results, its possible that you have reached your genetic potential. If your parents arent very big, then its possible your muscles have reached their maximum size. Keep in mind, whether you see results or not, you are strengthening your joints and means you are laying down a foundation for future muscle growth. So don’t give up..
Rule Number 6 (work your muscles from different angles): Your muscles are more complex than you might think, and they need to be challenged from variety of angles in order to grow. Take the pectoralis major (chest muscle) for example. It has fibres that run horizontally and others that run vertically. No single exercise can hit both sets of muscle fibres. By doing an incline bench exercise, you hit a greater number of horizontal fibres, with a flat bench, you hit more vertical fibres. So if you have an interest in developing the entire muscle, you will work it from different angles. But you don’t necessarily have to master every piece of equipment in the gym. In some cases, you can activate a different part of the muscle simply by putting your hands in different positions. For instance, a biceps curl performed with an underhand grip emphasizes the short head of the biceps, but a hammer curl, done with your palms facing in toward each other, works the long head of the biceps.
