(*) Proper bodybuilding exercises technique.
First steps in muscle building training are easy. Spend the first few weeks in gym knowing the exercises. During the first few weeks of muscle building training, the muscles react to the stress put on them, even with relatively light weights, with important increase in strength and muscle tension.
(*) Train whole body on one workout.
Every major muscle group should be trained and developed to prevent muscle imbalance on muscle building training. The major muscle groups include legs, calves, chest, shoulders, back, arms and abdominals.
(*) Muscle building exercises.
Chose compound movements for each body-part (multi-joint movement like bench press, squat, dead lift etc).
During the first couple of muscle building training sessions, you will want to go pretty light just to get a feel for how to do the movement correctly. After you feel comfortable with the form, begin adding weight. Train in the range at 10-12reps.
A set is combination of any number of reps of a single exercise. You should have somewhere between 2-4 sets for each exercise of the muscle.
Start each set with a deep inhalation and exhale as you push through the most difficult part of the lift. Inhale at the top (or the easiest portion of the lift) and exhale as you push.
(*) Rest between sets.
Rest as long as it takes for you to feel recovered from your previous set. That normally ranges from 60 to 90 seconds. Larger muscle group stake a bit longer to recover smaller muscle groups clear low pH levels and are ready to go more quickly.
(*) Training frequency.
Your body requires a minimum of 48 hours to fully recover after muscle building training sessions. Physiological processes at the cellular level require rest and nutrients before you can train that same muscle group again. For beginner train three times a week. An ideal schedule could be: Monday/Wednesday/Friday.
Enjoy your training and obtain good results.
By John Voight
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