When it comes to building muscle, there are three main training techniques you can try. The three techniques are split training, circuit training, and partial training. Before getting in to the different training techniques, there are some tips you need to know when it comes to working out to build muscle.
The tips to keep in mind while building muscle are to drink lots of water, have a trainer or friend with you at all times, and use the right form. It is very important to drink lots of water and keep yourself hydrated, not only while working out, but all of the rest of the day as well. Drinking water keeps you from gaining water weight and it keeps your metabolism high so that you can lose fat and support the muscles you gain.
It is also very crucial to not work out alone. If you don’t know what you are doing, get a trainer or a friend you knows what they are doing to help you. This person not only helps you with your technique and which exercises to do, they can also be there to spot you while you lift weights. Finally, be sure to know the proper technique to use when lifting weights. If you lift a weight incorrectly, you will either fail to get the results you want to see, or you could end up injuring yourself, which would throw off your entire training routine.
Now that you understand a few basics that are important to any muscle building routine, you can look at the different training options. The first technique is partial training. In partial training, you use only partial range of motion. This technique can really push muscles to grow quickly in a shorter amount of time. Another key thing to keep in mind if you do partial training is to take you time with lifting the weights. When you move fast, your body builds up momentum, and you are using your muscles very much. If you go slowly, your muscles are forced to work.
The next technique you may want to use is split training. In split training, you split up the exercises into the different body parts during your workout such as mixing up your upper and lower body exercises in the same session.
You can even get more specific by dividing your workout up into arms, legs, chest, back, and abs exercises. The great thing about split training is you can divide your sessions up. You can focus on the upper body one day, and than focus on the lower body the next day. This gives the muscles time to recuperate and heal themselves. You also do not have to rush as much if you do split training, because you aren’t trying to get the whole body in every day. This frees you up to focus on the exercises you are doing and making them really effective.
The final training technique is circuit training. This is great for any level of fitness and it can be as difficult or challenging, as you want it to be. In circuit training, you have stations or sorts. You do several different exercises which work your entire body. Here is an example of a circuit:
• Start with bicep curls.
• Next do weighted squats.
• Now move on to triceps kickbacks with and chair squat.
• Next, do a weighted crunch.
• Now work on some push-ups.
• Finish up with some leg presses.
You rotate through each station. You do one set at each station before moving on to the next station. The set should be about 8-15 reps, or you can do one minute increments of each exercise. You can have as many stations in your circuit as you want but between 6 and 12, is the usual recommendation. How much weight is also your option, but it is important to note that for circuit training it is best to go about 5-20 pounds less than what you would normally do, because you will a lot of the same exercises.
Circuit training is a great cardio and fat burning workout, as well. You constantly move during a circuit training session. The key is to keep your heart rate up. If possible, don’t do just a solitary move. Try using a weighted squat, not just a regular squat, or doing a triceps kickback while in a squat, because this helps you burn fat even faster.
In trying to build muscle, it is important to keep in mind that building the muscle alone is not enough. You must also burn the fat which building the muscle. If you don’t get rid of the fat, you will just look like a big guy, not a muscular, in shape guy. But if you work with your personal trainer to put together a well balanced workout plan, you will achieve the results you want.
Need more ideas? Here are some successful Body Building Techniques
The most successful body building techniques incorporate proven weight routines. A weight routine is a set of exercises, done in repetition, that develops specific parts of the body. For example, to build chest muscles, a body builder may use a weight routine that incorporates flat bench press (3 repetitions), bench dumbbell (2 repetitions) and inclined bench press (3 repetitions). The other important function a weight routine serves is to split a training program so different muscle groups are used.
Building Biceps
Dumbbells are a common piece of equipment used to build bigger biceps. The most popular technique to get the desired result is to hold the dumbbell closer to the inside of the plates. Routines for building biceps include dumbbell curls either inclined or standing, or both.
Building Chest Muscle
Good chest muscle building exercises are routines that incorporate bench presses and flyes. An even more effective way to build chest muscle is to split the chest into 3 zones – upper, middle and lower. By working each separately, using exercises that specifically target that area, you can build up some impressive chest muscle fairly quickly.
For instance, do your upper chest exercises on a 30-45% incline bench. Incline barbell and incline dumbbell flyes are excellent for working upper chest muscles. On the other hand, the lower chest muscles are best exercised using a 30-45% decline bench. You would use decline barbell and decline dumbbell flyes to build these muscles. A flat bench works best for the middle chest muscles. So you’d do flat barbell and flat dumbbell flyes on a flat bench.
Moving Onto Shoulder Training
The shoulders are made up of 3 main muscles – the lateral, anterior and posterior deltoids. Effective shoulder training to get big shoulders requires working all 3. The anterior deltoid usually gets some work in chest workouts. To build up the lateral and posterior deltoids requires additional exercises targeting these two muscles. Generally the best way to do this is with heavy barbell and dumbbell pressing in short reps as opposed to a lot of rep work with lighter weights. You should also focus on shoulder exercises that work effectively with progressive overload, a technique used to progressively add more weight to what is being lifted.
Matching Up The Back With Back Exercises
The back is one area many body builders overlook. But if you want your back to match up with those impressive chest, shoulder and bicep muscles, you will need to include back exercises in your bodybuilding routine.
Good workouts for the Lower Trapezius or lower back muscles include stiff-legged good mornings and hyper-extensions. For the middle back muscles or Rhomboids, you can do a seated cable row and bent-over barbell rows. Your Latissimus Dorsi will benefit from wide-grip lat pull-downs and pull-ups. And last but not least, try upright rows and barbell shrugs for your Trapezius.
But before starting any body-building workout, be sure to warm up properly. This will reduce the risk of damaging muscles and tendons. Stretch the muscles you’re going to be working. Also avoid lifting more weight than your body can capably handle to avoid serious injury.