By Emmanuel Palmer
Who doesn't want to live
like a rock star? You get to look great, live like a king and have beautiful
women at every state. Well, the last two we can work on later but for now,
let's see what we can do about getting that gladiator physique everyone will be
admiring you for. You may not be naturally built like a tank; but if you have
determination and are willing to do whatever it takes-- anything is possible.
Let us start with the
basics: how to build bigger muscle. Exercise, those involving heavy weights
particularly, puts tears in the muscle tissues. When you go home and rest,
these little tears are then repaired by your body. As they are repaired,
hormones are released to develop the same muscles to withstand the more stress
thus creating the bigger and stronger muscles that you see. To get that body
you want, below is a solid weight lifting workout that you can use right away.
Always do some warm up
exercises before working out. This stimulates blood flow to your heart, lungs
and muscles; moreover raising your body's temperature for optimal training
performance. If you plan to bulk up, do only 10 to 30 minutes of cardiovascular
exercise. Stretch before, during and after your workout to minimize soreness
the next few days.
You will find an assortment
of machines and drills that you can utilize for your training. The important
thing is to strategize and plan your training and establish the frequency,
reps/sets and weights you will be using to fully maximize the muscle groups you
exercise on any given day.
Beginners should do around
2 to 3 sets of 12 reps of lower weight loads. The weight should be heavy enough
that the target muscle will be unable to lift the weight after the 12th
repetition. Experiment on what this would be for you. If your goal is to build
bigger muscle, take only 60 to 90 seconds of rest in between sets.
Ask any professional
trainer and they will advise a two to four day split training on specific
muscle groups. You can either split between the upper (arms, back, chest,
shoulders) and lower (legs, stomach) body; or between muscles that work
together. Always train the bigger muscles and work your way down to the
smallest to ensure that you get the most out of each workout session.
Here are some of the drills
you can use: Back: deadlifts, T-bar rows, lat pull downs Chest: bench press
(flat, incline and decline) Shoulders: military press, dumbbell rear felt flyes
Arms: barbell curls, dips, close-grip bench press Legs: squats, front squats,
leg press, lunges Stomach: leg raises and crunches
Drink 10 to 12 glasses of
water especially during workout sessions so that you won't be dehydrated as you
train. Always make time for cooling down and stretching after training. For
unusual pain (soreness not included) in joints and muscles, consult your
trainer and therapist as soon as possible. Now you have a weight lifting
workout, you have no excuse not to have a great physique. Live right and
enjoy!
About the Author:
Emmanuel Palmer gives the
best tips on how to build bigger muscle. Click here to Click here to get useful
information on a great Weight Lifting Workout today.