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Six "Little-Known"
Muscle Building Tips Part 1
By Vince
DelMonte
So you think you know everything about building muscle? If you have
read everything, tried everything and heard everything about muscle
building but still resemble the silouette of a Calvin Klien model
instead of a buff fitness model than I promise these three
'little-known' muscle building tips will accelerate your muscle gains
immediately!
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 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 for 1 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 you next phase, three weeks
later, you should do the complete opposite. You will train your
triceps, shoulders than chest on Friday. This will prevent plateaus
because each muscle group will have an opportunity to train completely
fresh.
Let's say you are training 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.
See Six "Little-Known" Muscle Building Tips Part 2
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About the
Author:
Vince DelMonte is the author of No Nonsense Muscle Building: Skinny Guy
Secrets To Insane Muscle Gain found at http://www.VinceDelMonteFitness.com
He specializes in teaching skinny guys how
to build muscle and gain weight quickly without drugs,
supplements and training less than before.
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