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Important Rules To Gaining Muscle

By: Keishon Martin

Having a beautiful body on a magazine cover can indeed be a product of modern technology. Many people ask how do I start to look like that?

So to answer this question you need to know that no amount of physical activity can give you your desired body if it is not coupled with bodybuilding nutrition and a total body workout. Actually, it is the bodybuilding nutrition that is the most vital factor in building the best body. But I will give you ten rules for building that good body.

1. You Must Use Free Weights for all Heavy Sets

Some machines might feel heavy, they do not involve as much of the ancillary muscles areas as the free weights do and, therefore, do not build as much compound mass as needed.

2. Use Lots of Compound Movements

The way that you perform an exercise is perhaps the most important dynamic in building mass. If you want full, hard bulk, do not isolate. Instead, use what Dave Draper calls 'body thrust' to compound the involvement of all the muscles in the area. And try not to fall for the theory that cheating robs you of separation and definition. But on the other hand, it augments the compound benefit and builds even greater size so that there's more muscle in which to carve separations to define the cuts.

3. Try To Find areas of Improvement

Check out your physique to determine which muscle groups need to be brought up in size, then go to the gym with that in mind, concentrating on working those areas first. Begin your workout with a barbell movement and follow with dumbbells. When you do use cables, do so at the end of your workout program. Remember not to count cable sets as mass building sets as well.

4. You should experiment to find your best mass building exercises

In the past I used to perform lots of squats, and I became incredibly strong with them, going as high as 40 reps with 315 pounds. But there came a point where, even at that level of intensity, my legs weren't growing to my satisfaction. I discovered that my lower back and hips were taking too much of the stress; the solution lay in working my quads more exclusively. So I stopped doing squats and switched to some leg presses and hack squats. My legs are now better than ever.

5. Its a must to avoid injuries

Make an effort to be cautious of dangerous exercises. Squats and flat bench presses, for example, possess the highest injury potential, so I stay away from them. I can't count the number of individuals whose bodybuilding careers were ended by torn pecs, slipped discs or strained erectors. With proper knowledge and execution, you can get commensurate or even better growth from exercises that work those muscle groups thoroughly without placing undue stress on tendons and ligaments in and around their joints.

6. Make an effort utilize optimum sets

Its good to use a range of 16 - 20 total sets per bodypart.

7. Don't count exercises

There is no optimum number of exercises. Most bodybuilders prescribe four sets each of four or five different exercises per bodypart, but for some muscle groups, there might be only one or two movements that work them effectively. In those cases, you should do 16 - 20 sets of one exercise, or 8 - 10 sets each of two exercises for that muscle group.

8. Always perform optimum reps

Me personally, I like to train heavy, but I also like to use lots of reps. I recently performed incline barbell curls with 405 pounds for 10 reps, but I consider that to be medium to light weight, and, therefore, not mass training. My favorite number of mass reps on a regular basis is 10, to failure, of course. However, that doesn't mean you should avoid going as heavy as possible.

9. Test your maximums

find out your strength levels every so often by maxing out with one or two reps. Remembers, though, that any time you play around with benchpress poundages above 405, you flirt with danger. A body cannot consistently withstand that type of weight lifting. When you want to test your max, do not take big jumps. Rather, work up gradually to keep your body accustomed to the changing forces and their deflections at each level. For example, I go up to 500 pounds for two reps on the incline barbell press, but I do not jump directly from 405 to 500. But actually, I make sure I can do 465 for at least four reps before I go to my set of maxs.

10. Always eat your meat

Remember that the more protein you eat, the better, and the best form of protein for mass is meat, especially red meat. That's where you get your muscle building nutrients, your strength reserves and the necessary fats for joint protection. Make all of these tenets second nature to your bodybuilding lifestyle and you will gain good solid mass that you will love.

MR. Keishon Martin expert author for http://www.bodyguidepro.com where you can get the best weight lifting / weight loss program on the internet. also check out http://www.getrichinmusic.com

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