07 Nov 09 Best Muscle Building Practices You Can Apply Today

Personally there is just something about excercising that is stimulating to me - whether it be mentally, physically and to some extent, emotionally as well. Physical regimens, especially the high intensity weight training programs, challenge your body to its highest capacity; even beyond what you before thought you couldn’t handle. In every given exercise, you need to focus that you are performing it with the right form without compromising weight load and rep numbers needed. And of course, seeing the results - it’s the icing on the low fat chocolate fitness muffin, so to speak. It’s the best part.

Now that we are sufficiently prepped and ready for action, let us make a quality survey on the best muscle building training that will give anyone their best body as soon as possible. There are two fundamental weight training theories being used today: the high intensity training and periodization.

High intensity training to put it simply, is doing your workouts strong and always to the limit. You can go to the gym an average of twice or thrice a week spending 60 to 90 minutes on short but very intense training modules. As your muscle and stamina inevitably grows, you are expected to increase the weight load or number of repetitions in every set. In applying this type of training, your body gets used to exert the needed intensity you ask of it to carry them out according to your set standards. You will see the outcome faster and your body is pushed to the limits.

Periodization training programs will give your body a larger window of time to familiarize itself and grow into the physical strain you are imposing on it. In this specific school of training there is light training for three weeks, proceeded by more few weeks of medium training and concluding with heavy training. Your aim is to not over train the muscles in the body; instead you are gradually building up the strength and muscle mass over time. The phases in this workout ensure that your body will not grow stagnant by lingering on one point for long periods.

Both philosophies have advantages and disadvantages; the most effective approach is to integrate what will work specifically for your own body. Most people find that a three or four day split exercises of low volume but high power training is the best muscle building plan for them. Remember to change up the drills and weight load every one to three weeks for maximum efficacy.

You should utilize these exercises to help you get started in your fitness goals.

Legs: squats, leg presses, lunges, and leg curls

Arms: barbell/dumbbell curls, extensions, wrist curls

Chest: flat, inclined and declined bench press, dumbbell flyes

Shoulders: seated shoulder press, military press

Back: barbell shrugs, deadlifts, seated rows, rope pull downs, hyperextensions

Stomach: crunches, leg raises

The most effective weight training programs are those that may be difficult but challenge your body to improve and go the distance in its fitness endurance goals. Whatever your incentive may be - health, appearance or for strength; continue to push yourself and you will find satisfaction with a job well done.