Bodybuilding has no shortcuts. Getting a muscular you requires patience and time. There are however certain rules to follow, rules that make sure the workout you do, gives you the maximum positive results it can.
Just because you're working out doesn't mean you're going fine. There are certain techniques and tricks to follow while bodybuilding to ensure you get the maximum results from your workout.
Today we take a look at some tips that help you get better results from your workout.
You must warm up prior to the workout to raise your peripheral body temperature. A mere 5 minutes of warm up session, boosts up your heart beat and increases the blood flow to your muscles.
Stretches are also important prior to and during the workout. Try to stretch your major muscles by holding them at a stretched position for some duration.
Bringing up your muscles directly to heavy weight lifting without a warm up session affects their performance adversely.
Water is essential for life. It is also essential during the workout. Make sure to keep your body hydrated throughout the day and also during your workouts.
Follow the mentioned rules to satisfy your water requirements (source Greatist.com):
Isolate the various muscle groups like chest, back, biceps, triceps and legs. Don't focus only on the compound exercises but try to train each muscle group individually and preferably on different days.
Instead of going for the full body workout every day, it's better to split your workout to different days e.g. chest and triceps on one day, back and biceps on another and so on.
If you don't focus on the proper form of an exercise, you won't get good results with it. It is important to note here that bad workout forms can also prove to be injurious to your muscles.
Make sure your movements are in strict accordance to the exercise's proper form so as to get maximum benefit. Avoid sharp, jerky repetitions and the use of momentum to lift a heavier weight. Choose the weight that lets you perform the exercise in proper form.
If you want to build muscle, you need to go to your muscles' failure point during an exercise. Failure point is the time when your muscles won't allow you another rep no matter how hard you try to push them.
Instead of just reaching the failure point, try to perform a rep or two after that as it it is extremely beneficial for the muscles. Ask a friend to assist you in doing the reps after failure.
Other than abs, training a body part more than once per week comes under overtraining which is harmful for muscles. Split your workout as mentioned earlier and give each body part one day in the week.
Since you'll be training each body part once per week, make sure to exercise a body part to its max on its day.
It is a very common practice, we lift weights slowly but release them more quickly as it helps in doing a bigger set. However, research has proven this practice is not much beneficial for the muscles after all.
For optimal results, you must both, release and lift muscles slowly so as to maximize each repetition. Other than the reduced risk to injury, this practice ensures maximum strength gain.
Don't overtrain your muscles! If you think that the more you lift the more you gain, you're probably need help. Overtraining is among the top mistakes people do at the gym.
Don't push your muscles to the extent they can't handle. A 30-40 minute workout per day is enough for extreme bodybuilding and also, take at least 2 days off the gym per week.
If you're not able to perform the exercises, take rest, drink some water and then try it but don't push your muscles anyways. You may injure them this way.
Improve your workout by following the tips mentioned. In case of a question, hop over to the comments section.
Just because you're working out doesn't mean you're going fine. There are certain techniques and tricks to follow while bodybuilding to ensure you get the maximum results from your workout.
Today we take a look at some tips that help you get better results from your workout.
Tip #1: Warm up before workout:
You must warm up prior to the workout to raise your peripheral body temperature. A mere 5 minutes of warm up session, boosts up your heart beat and increases the blood flow to your muscles.
Stretches are also important prior to and during the workout. Try to stretch your major muscles by holding them at a stretched position for some duration.
Bringing up your muscles directly to heavy weight lifting without a warm up session affects their performance adversely.
Tip #2: Stay hydrated during the workout
Water is essential for life. It is also essential during the workout. Make sure to keep your body hydrated throughout the day and also during your workouts.
Follow the mentioned rules to satisfy your water requirements (source Greatist.com):
- Drink 17 to 20 ounces of water before 2 to 3 hours of starting workout..
- Drink about 8 ounces of water during your warm up session.
- Drink 7 to 10 ounces of water every 10 to 20 minutes during exercise.
- Drink 8 ounces of water after no more than 30 minutes of workout.
Tip #3: Train each muscle group independently
Isolate the various muscle groups like chest, back, biceps, triceps and legs. Don't focus only on the compound exercises but try to train each muscle group individually and preferably on different days.
Instead of going for the full body workout every day, it's better to split your workout to different days e.g. chest and triceps on one day, back and biceps on another and so on.
Tip #4: Master the proper form of every exercise
If you don't focus on the proper form of an exercise, you won't get good results with it. It is important to note here that bad workout forms can also prove to be injurious to your muscles.
Make sure your movements are in strict accordance to the exercise's proper form so as to get maximum benefit. Avoid sharp, jerky repetitions and the use of momentum to lift a heavier weight. Choose the weight that lets you perform the exercise in proper form.
Tip #5: Train to muscle failure and go slightly beyond that point
If you want to build muscle, you need to go to your muscles' failure point during an exercise. Failure point is the time when your muscles won't allow you another rep no matter how hard you try to push them.
Instead of just reaching the failure point, try to perform a rep or two after that as it it is extremely beneficial for the muscles. Ask a friend to assist you in doing the reps after failure.
Tip #6: Train each body part once per week
Other than abs, training a body part more than once per week comes under overtraining which is harmful for muscles. Split your workout as mentioned earlier and give each body part one day in the week.
Since you'll be training each body part once per week, make sure to exercise a body part to its max on its day.
Tip #7: Lift/release the weights slowly
It is a very common practice, we lift weights slowly but release them more quickly as it helps in doing a bigger set. However, research has proven this practice is not much beneficial for the muscles after all.
For optimal results, you must both, release and lift muscles slowly so as to maximize each repetition. Other than the reduced risk to injury, this practice ensures maximum strength gain.
Tip #8: Don't overtrain your muscles
Don't overtrain your muscles! If you think that the more you lift the more you gain, you're probably need help. Overtraining is among the top mistakes people do at the gym.
Don't push your muscles to the extent they can't handle. A 30-40 minute workout per day is enough for extreme bodybuilding and also, take at least 2 days off the gym per week.
If you're not able to perform the exercises, take rest, drink some water and then try it but don't push your muscles anyways. You may injure them this way.
Improve your workout by following the tips mentioned. In case of a question, hop over to the comments section.
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