In this article I want to show you what you should consider if you want to develop a new muscle building routine. Whether you are looking to increase your muscle size, tone your muscles and lose unwanted body fat, or increase your strength, there are different ways to develop your training so that you are training for that exact goal.
The main things that you will need to consider are:
Reps, sets, and rest
Range of motion
Isolation & Muscle focus
This may sound like a lot of things, but let me lead you through them and you will begin to realise how important they are, and the benefit you will get with a properly prepared routine.
This is basically the main goal you have for developing your new muscle building routine. The three most common are those mentioned above, namely Muscle Gain, Increased Strength, and Tone and Body-fat Loss.
Reps, Sets, and Rest:
This will alter depending on your Purpose and are as follows:
Muscle building routines will generally comprise of 3 sets, 8-10 reps, 3-4 exercises per body part, with 1 minute rest between exercises.
Fat loss and toning routines comprise 2 sets, 10-12 reps, 1-2 exercises per body part, with a 30 sec rest between exercises.
Strength routines comprise 3-6 sets, 2-5 reps, 2-3 exercises per body part, with a 2-3 minute rest between exercises.
Again the intensity will change, depending on your purpose and are as follows:
On a muscle building routine, you should feel that the highest rep on the rep range is the absolutely last rep that you can achieve with correct form.
On a fat loss and toning routine, you should feel that you can achieve one or two reps more than the highest rep in the rep range.
On a strength routine, you should feel, the same as with muscle gain, that the highest rep range is absolutely the last rep that you can achieve with correct form.
The speed that your exercises should be completed at are:
Muscle building routines should be completed at a moderate speed, such as 2 secs on the positive movement (Raising the weight), and 2 secs on the negative movement (Lowering the weight).
Fat loss and toning routines should be completed at a faster speed, such as 1 sec on positive, and 1 sec on negative.
Strength routines should be completed at a mixed speed of 1 sec on positive, and 3 secs on negative.
The sequence should be largest muscle first, for any of the above purposes, so would be:
Upper: Chest, Back, Shoulders, Triceps, Biceps.
Lower: Quadriceps, Hamstrings, Calves, Abs.
This can vary depending on the split that is used and again, the purpose of your routine, so:
Muscle building routines will be 4-5 days, depending on split, which could be.
Monday: Chest/Biceps, or Chest
Tuesday: Legs, or Back
Wednesday: Back/Triceps, or Rest
Thursday: Rest, or Legs
Friday: Shoulders/Abs, or Shoulders/Abs
Saturday: Rest, or Triceps/Biceps
Sunday: Rest, or Rest
Fat loss and Toning routines should be done 3 days per week, with a one day break between.
Strength routines should be done 6 days per week, working individual bodyparts per day.
During every exercise, your form must be spot on for each rep. Not only does this add to the intensity of the workout and make sure you are not ‘cheating’, it also makes sure that you are using your core muscles effectively, and supports your posture throughout. This will in turn lead to less possibility of injury or back pain, caused by too much pressure on your body when it is in a misaligned posture. When starting a new muscle building routine, you should carefully watch yourself in the mirror to ensure you are using correct form.
Range of motion:
Range of motion is also important throughout all exercises to ensure that you are overloading the muscle at all possible angles. You should never fully lock out a joint in a forced, or ‘snapping’ motion. All extensions should be done controlled, and slowly.
Isolation & Muscle focus:
It is important to isolate the muscles that you are using by focusing on them during each exercise. If you are simply going through the motion of the exercise, you will not get the full benefit as the muscle will not be contracting to its fullest.
You should really get in tune with your body as you learn the exercises and concentrate on the muscles as you perform each movement. You can try this without even using weights. If you think about the motion of a bicep curl, try it out and feel the difference when you just go through the motion, and when you really focus and contract the muscle throughout.
When you focus the muscle, you naturally do the motion slower, you feel the peak contraction at the top point of the movement, and there is an intense squeeze right throughout the motion. All of these things are going to increase the intensity, and therefore increase the growth of your muscles.
For more information on a new muscle building routine, like none you have tried before, just follow the links below!
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