Notice: register_sidebar was called incorrectly. No id was set in the arguments array for the "Sidebar" sidebar. Defaulting to "sidebar-1". Manually set the id to "sidebar-1" to silence this notice and keep existing sidebar content. Please see Debugging in WordPress for more information. (This message was added in version 4.2.0.) in /home/budatha/public_html/wp-includes/functions.php on line 4147

Notice: The called constructor method for WP_Widget in mts_Widget_Tabs is deprecated since version 4.3.0! Use
__construct()
instead. in /home/budatha/public_html/wp-includes/functions.php on line 3902

Notice: The called constructor method for WP_Widget in mts_ad_widget is deprecated since version 4.3.0! Use
__construct()
instead. in /home/budatha/public_html/wp-includes/functions.php on line 3902

Notice: The called constructor method for WP_Widget in mts_ad_300_widget is deprecated since version 4.3.0! Use
__construct()
instead. in /home/budatha/public_html/wp-includes/functions.php on line 3902

Notice: The called constructor method for WP_Widget in swt_tweet_widget is deprecated since version 4.3.0! Use
__construct()
instead. in /home/budatha/public_html/wp-includes/functions.php on line 3902

Notice: The called constructor method for WP_Widget in Facebook_Like_Widget is deprecated since version 4.3.0! Use
__construct()
instead. in /home/budatha/public_html/wp-includes/functions.php on line 3902
Gaining Muscle Mass, Working Out - Budatha

Gaining Muscle Mass, Working Out

 

If you want to increase your muscle mass, you need to eat more and work out. Thanks for coming, have a safe drive home!

Alright, so there’s a bit more to it than that. Realistically, however, that is the simple truth. There is no miracle to be purchased at a health food store or off of an infomercial that will build your muscle mass without consistent and intelligent adherence to those two concepts: eat more and work out.

For people who need to lose weight but also want to gain muscle mass, you need to make a choice. The way you eat and the way you work out are very different for both of these objectives. While not impossible to do both at the same time, it is much more effective for most people to focus on one or the other.

We’re going to look at these two concepts individually so that you can actually put them into consistent and intelligent practice.

Working Out
The bad news is that, to achieve maximum gain in your muscle mass building, you’re going to need equipment. The good news, however, is that you don’t need the equipment you’re probably picturing right now.

You’re just not going to build significant amounts of muscle mass without equipment. You can lose weight or tone muscles without much equipment, but for actually and substantially increasing your muscle mass it’s just not going to happen.

We all know that over the last century a dizzying array of machines have been designed to “help” people build muscle mass and stay healthy. The problem most people have is in determining which pieces of equipment are correct for them.

I’ll make it very easy for you. Two simple words: free weights.

Workout machines have been designed to work muscles in a specific way, in a specific range of motion, period. And, for achieving that goal, they are very good at it. However, that’s exceptionally limiting. Most of this equipment has been designed for general use, meaning that it needs to help as many different people achieve as many different goals as possible, because that maximizes profit by appealing to a wider audience.

Free weights, however, allow you to do things machines can’t. With free weights, you can stimulate larger groupings of muscles at once, which is the most effective way to build muscles. Speaking of weight, use a lot of it. For maximum impact, you are going to be working yourself to muscle failure every time, in every set. Muscle failure is defined as the point at which you can no longer properly do another repetition. If you’re looking to build up your muscle mass, working with light weights isn’t going to do it. If you can do more than 15 repetitions before failing, the weight is too light. As you get stronger, you’ll naturally need to increase the amount of weight.

There are six exercises you should focus on at the beginning, all of which are most effectively done with free weights:

Bar Dips for working your shoulders, chest and arms;
Dead Lifts for working your legs, shoulders and back;
Overhead Presses for working your shoulders and triceps;
Bench Presses for working your chest, shoulders, and triceps;
Squats for working your legs and lower back; and
Pull Ups and/or Barbell Rows for working your back and biceps.

While you can certainly move on to more advanced workout regimens, you shouldn’t even begin considering it until you have a solid foundation of these six exercises. In reality, most people don’t need the advanced regimens and would do perfectly well if they did nothing but these six exercises consistently and with ever increasing amounts of weight.

Weight training is a very intense workout and you shouldn’t do it more than 3 or 4 times a week. Your muscles need time to recuperate because it’s during that recuperation that the actual growth takes place. Limit your workouts to 30 – 45 minutes, 3 or 4 times a week and stick to it religiously. You’ll be amazed with the results.


Notice: Use of undefined constant rand - assumed 'rand' in /home/budatha/public_html/wp-content/themes/ribbon/single.php on line 35

Notice: WP_Query was called with an argument that is deprecated since version 3.1.0! caller_get_posts is deprecated. Use ignore_sticky_posts instead. in /home/budatha/public_html/wp-includes/functions.php on line 4031

Leave a Reply

Your email address will not be published. Required fields are marked *