Category Archives: Muscle Building

How to Build Any Muscle Group


How to Build Any Muscle Group

When you hear the word “science,” what does it mean to you? My guess is that word probably makes you conjure up images of a nerdy looking dude in a lab coat who’s hovering over a Petri dish that’s filled with bacteria.
And when it comes to building muscle, we all know that science often falls short of giving us the best solutions. That’s because there’s very little funding for studies that elucidate the best methods to turn little Henry into the Hulk.
Computer technology has progressed at an astonishing pace because there’s so much funding and because the potential financial rewards are enormous. Not so in the world of muscle building.
Yep, if you’ve got a burning desire to add muscle to a stubborn body part you’ll have no luck finding your answer on Pubmed, even if you pull an all-nighter.

So Where’s the Answer?

While I was in graduate school one of my professors made a profound statement that has stuck with me over the years. To quote the good doctor, “Science is about observing the world around you.”
For example, if you want to cure Alzheimer’s it makes sense to study cultures where the disease is virtually nonexistent. Then you try to figure out what they do that the rest of the world doesn’t do.
And if you want bigger quadriceps, it makes perfect sense to look for a sport where the athletes have proportionally large quadriceps development and figure out what they’re doing that you’re not doing.
That’s smart science.

Gut Check

How to Build Any Muscle Group

Before I get to the details of how to add muscle where you need it most, it’s important to understand what truly deserves the title as a stubborn body part. Your proportionally challenged biceps might not be stubborn at all, and that’s why you should first consider two points.
1. Be honest with yourself. Is the muscle group in question too small simply because you haven’t been training it more than once every week or two? Many guys have puny calves because they rarely train them. No big mystery there.
2. Understand that muscle growth takes months. If you just started lifting weights three weeks ago and you’re frustrated with your lack of upper arm development, join the club that every guy has been a member of. No one ever complains about building muscle too fast. You must be patient, even if you find the training method that’s best for your body type.
Now that those two points are out of the way, if you’ve been training the stubborn body part consistently for a few months without noticing any results, it’s time to do some problem solving.

30 Reps to Bigger Muscles

First, consider the training parameters you’ve been using. Three sets of 10 reps isn’t an ideal way to build muscle, even for muscle groups that welcome growth. Therefore, the best initial approach is to train a stubborn muscle group with a less traditional method that works awesome to build muscle.
– this is a more effective twist on the 10 sets of 3 reps method that I’ve been advocating for a decade. Instead of doing 10 sets of 3 reps, you’ll start with a load you can lift no more than six times for the first set.
Next you’ll perform a second set of as many reps as possible (usually it’ll be less than six reps). Then you’ll perform a third set of as many reps as possible.
You’ll continue performing as many sets as it takes until you reach 30 total reps.
You’ll use the same load for all sets and the reps will decrease with the sets. This is an ideal way to train since you’ll never miss a rep, and it’s the way I approach muscle building in my book, Huge in a Hurry.
Here’s a sample exercise pairing for the upper arms:
Exercise Weight Sets Reps Rest
1A Hammer curl * ** *** 30 sec.
1B Lying dumbbell triceps extension * ** *** 30 sec.
This is an example for one workout. You’ll use only one exercise per muscle group and you’ll put all your energy into that lift until you reach 30 total reps. Perform the 30-Rep Method three times per week with a different exercise in each workout throughout the week. You can use those same three exercise pairings for all four weeks.
Of course, the 30-Rep Method can be used for any muscle group that needs more mass without sacrificing maximal strength. You can perform straight sets with 60 seconds of rest between each set, but I’ve found that it’s more effective and more efficient to alternate between exercises for different muscle groups.
You don’t have to use an antagonist pairing. For example, if your calves and triceps need help, you could alternate a calf raise with a triceps exercise. The options are endless.
Here’s an overview of the parameters for the 30 Rep Method.
The 30-Rep Method is my first line of attack to build a lagging muscle group. Try it for four weeks and I bet you’ll like what you see. Importantly, you don’t need to perform an entire workout with this method, even though it’s an excellent way to train.
For example, you might be content with your current program, but you feel it’s neglecting a muscle group that you want to make freaky enough to scare the neighbors. Use the 30-Rep Method three times per week for four weeks to fire things up.

Back to Real World Science

How to Build Any Muscle Group

At this point you might be wondering what all my rambling was about in the beginning of this article when I talked about the relationship between science and real-world observations.
Let’s look at the deltoids and quadriceps. They’re two muscle groups that are sometimes outliers. They can be problematic for many good muscle building methods, even the 30-Rep Method. Yep, sometimes you’ve got to break the rules and look around for guidance. Sometimes multiple sets of heavy reps isn’t the best approach.
Indeed, if there were ever a muscle group that thrives on high-rep training with lighter loads, it’s the deltoids. You only need to look at the shoulders of professional boxers for proof.
The quadriceps can be tricky for a different reason: it’s extremely draining to perform 30 total reps of a heavy multi-joint quadriceps exercise three times per week. Elite Olympic lifters might have the best quadriceps development of any power athlete but we all know how impractical and time-consuming it would be to work up to their frequency and volume while keeping your joints in tact.
So we need to keep looking around. Which other athletes have quadriceps development with proportions that even Tom Platz can envy? Professional cyclists.
When you think about professional boxers or cyclists, it’s easy to hypothesize that any muscle group can grow if you stimulate it with enough volume and frequency. While that might be true sometimes, it doesn’t appear accurate in all cases.
Take the biceps, for example. If the amount of volume from boxing or cycling could carryover to head-turning biceps proportions, elite rowers would have the best biceps on the planet. But they don’t.
Gymnasts who perform the rings events hold the title of best pound-for-pound biceps on earth. That’s because the biceps need high-tension exercises for growth, unlike the deltoids or quadriceps which are made up of a higher proportion of fast fatigue resistant (FFR) motor units. Those FFR motor units love high-rep training like a fat kid loves cake.
If you need to add more muscle to your deltoids and quadriceps so you can finally hit the beach without ridicule, here’s your solution.

5 Minutes of Hell

How to Build Any Muscle Group

The two exercises I use to build the quadriceps or deltoids when traditional training doesn’t work are the hill climb and boxer drill. Both of these exercises induce a lot of fatigue so perform them at the end of your workouts or on a day when you’re not lifting heavy.
As an added bonus, the following two exercises will help you burn more fat!
Hill Climb: adjust the seat on an exercise bike so your knee joint can only extend to 160 degrees as you pedal. Basically, just make sure your knees can’t completely straighten during each revolution to keep tension on your quads. Next, crank up the resistance so you can’t perform more than 60 revolutions per minute (RPM) when you’re pedaling with maximum intensity.
Continue pedaling with the most effort possible for five minutes. As you fatigue you’ll need to decrease the resistance on the exercise bike. The ideal range to stay within is 45-60 RPM. Don’t let it drop below 45 or exceed 60 RPM throughout the five-minute climb from Hell.
Perform the hill climb exercise every other day or three times per week until you’ve added enough muscle to make the effort worthwhile.
Here are a few tips for the hill climb exercise.
  • Stay seated throughout the exercise! If you stand up and pedal it takes stress off your quadriceps (since your body weight can push the pedals down).
  • Don’t grip the armrests or handles because it will accumulate unnecessary fatigue. Keep your hands relaxed. It’s best to have your arms hanging down at your sides or interlock your fingers and place your hands behind your head.
  • Keep your chest held high throughout the exercise. It’s easy to slouch while you’re grimacing in pain but this can lead to disc problems.
  • If your cardiovascular system isn’t accustomed to high intensity training, start with three minutes and add 30 seconds every other day until you reach five minutes.
Boxer drill: the boxer drill is very straightforward and tough to screw up as long as you put out five minutes of continuous effort. Just grab a pair of 5-pound dumbbells and do your best to mimic Arturo Gatti against the ropes. Throw straight punches, hooks, and upper cuts for five minutes without resting.
Perform the boxer drill every other day or three times per week for as long as you desire.
Here are a few tips for the boxer drill:
  • Keep your hands up throughout the entire drill. You should never drop your hands in a fight and you should never drop your hands in this drill either, since it will take stress off the deltoids.
  • Move around as much as possible while you’re throwing punches and switch your stance from right to southpaw every 30 seconds to keep your T-spine mobility in balance.
  • If 5-pound dumbbells are too heavy, start with three pounds.
  • To get the most out of this drill you should be able to throw decent punches. So if you’re completely at a loss for how to throw a hook or uppercut, ask a qualified person for technique tips.
  • If your cardiovascular system isn’t accustomed to high intensity training, start with three minutes and add 30 seconds every other day until you reach five minutes.

Final Words

One of the best ways to build up a lagging muscle group is with the 30-Rep Method. It can work for any muscle group. However, if you want to mix things up, or if a traditional approach hasn’t worked for your quadriceps or deltoids, now you have a couple of solutions that will also help you burn more fat!

Wikio

5 High-Calorie Breakfasts for More Muscle

5 High-Calorie Breakfasts for More Muscle

5 High-Calorie Breakfasts for More Muscle

If you’ve been less than successful in your pursuit to get bigger and stronger, the answer could be you simply need more calories. Not crappy calories either; clean, nutrient dense calories, as I’m assuming your goal is to get muscular, not fat.
It all starts with breakfast. Eat the right breakfast and you’ll be on track for the rest of the day. That’s what I’m going to help you with today.
When size and strength are the goal, I’ll go with a higher carbohydrate approach. If fat gain and insulin sensitivity become an issue, I’ll change the types of carbs and begin to drop them.
The macronutrient breakdown that I like to start with is 40/30/30 (carbs/pro/fat). This isn’t high carbs by many standards but with my low carb preference, 40% of calories from carbs is 50-100% greater than the maintenance level for most clients.
The next step is distribution of calories and carbohydrates, including types of carbohydrates. As a rule I keep meal size the same during the day and just modify the types of calories that make up those meals.
Here’s how to break it down concerning carbohydrate type. If you work out in the morning, use this model:

Morning Workout

  • Meal 1: Starchy carbs & fruits/vegetables
  • Meal 2: Workout nutrition
  • Meal 3: Starchy carbs & fruits/vegetables
  • Meal 4: Starchy carbs & fruits/vegetables
  • Meal 5: Vegetables & legumes
  • Meal 6: Vegetables & legumes

If you work out in the evening, use this model:

Evening Workout

  • Meal 1: Starchy carbs & fruits/vegetables
  • Meal 2: Vegetables & legumes
  • Meal 3: Vegetables & legumes
  • Meal 4: Workout nutrition
  • Meal 5: Starchy carbs & fruits/vegetables
  • Meal 6: Starchy carbs & fruits/vegetables

As you can see, regardless of when you work out, you need a hefty dose of starchy carbs first thing in the morning. I do this for two reasons.

1. Restore Glycogen Levels

The graphic below shows that glycogen stores are relatively depleted first thing in the morning due to your overnight fast. If you’re in a hypertrophy phase, you’ll hopefully be getting an even longer night sleep, which means they could be even more depleted.

Gain Muscle Nutrition

2. Counteract Cortisol

A hefty dose of starchy carbs will lead to a larger secretion of insulin. As shown below, cortisol levels follow a circadian rhythm, meaning cortisol levels will be higher in the morning. Insulin counteracts cortisol, and the slightly increased insulin sensitivity in the morning compared to the evening makes first thing in the morning a strategic time to fight cortisol with insulin.

Gain Muscle Nutrition

Putting Your Plan into Action

Theory and strategy are nice but let’s put it into action. Below you’ll find five nutrient-dense breakfasts ranging from 850-1000 calories each. They’re all approximately 40/30/30 and will help you get your daily pursuit for size and strength off on the right foot.

Red Pepper & Turkey Bacon Omelet

5 High-Calorie Breakfasts for More Muscle

  • 3 omega-3 eggs
  • 3 egg whites
  • 1 slice cheddar cheese
  • 2 scallions, chopped
  • 1/2 roasted red bell pepper, diced
  • 3 slices turkey bacon, chopped
  • 2 slices Ezekiel bread
  • 1 cup fresh blueberries
  • 2 cups sliced strawberries

Servings: 1
How to Prepare: Coat a nonstick pan with cooking spray and place over medium heat. Mix eggs and egg whites together in a bowl. Add egg mixture to pan and let cook, occasionally lifting with a spatula so that the uncooked portion of the egg mixture will be exposed to the pan.
Once egg mixture is solidified (but not necessarily completely cooked through), add scallions, turkey bacon, red pepper, and cheese. Fold omelet in half on top of itself; reduce heat, and let cook for 1-2 more minutes. While eggs are cooking, toast the Ezekiel bread. Combine blueberries and strawberries together in a bowl. Eat the omelet and sprouted grain bread with the bowl of fruit salad.

Banana Parfait

5 High-Calorie Breakfasts for More Muscle

  • 2/3 cup vanilla almond crunch Bear Naked Granola
  • 1 2/3 cups 2% plain Greek yogurt
  • 1 scoop Banana Metabolic Drive® Low Carb
  • 1/4 cup whole blanched almonds
  • 1 banana, sliced

Servings: 1
How to Prepare: Combine all the ingredients in a blender. Blend until smooth and drink. For a thicker shake add more ice or less water. For a thinner shake, add more water or less ice.

Hardgainer Breakfast Blender Bomb

5 High-Calorie Breakfasts for More Muscle

  • 1 cup rolled oats
  • 3 scoops Vanilla Metabolic Drive® Low Carb
  • 1 medium diced apple
  • 1/4 cup chopped pecans
  • 1 tsp. cinnamon
  • 1 tsp. Splenda
  • 2-3 cups water
  • 4 ice cubes

Servings: 1
How to Prepare: Combine all the ingredients in a blender. Blend until smooth and drink. For a thicker shake add more ice or less water. For a thinner shake, add more water or less ice.

Spinach & Black Bean Breakfast Tacos

5 High-Calorie Breakfasts for More Muscle

  • 2 omega-3 eggs
  • 3 egg whites
  • 3 oz spinach (1/2 a bag of prewashed baby spinach)
  • 3 Tbsp. salsa
  • 2 scallions, chopped
  • 3 Tbsp. shredded Monterey jack cheese
  • 1/2 cup low sodium canned black beans, rinsed
  • 4 small Al Fresco chicken sausage links
  • 4 corn tortillas

Servings: 1
How to Prepare: Coat a nonstick pan with cooking spray and place over medium heat. Add spinach, salsa, chicken sausage, scallions, and black beans. Once the spinach has wilted, set the mixture aside in a small bowl. Next, mix egg and egg whites together in a bowl. Coat the frying pan again with nonstick spray, add egg mixture to pan, let cook, scrambling with spatula.
Once eggs have scrambled but are still a little watery, add black bean/spinach mixture and shredded cheese. Mix and combine until the cheese has melted. While eggs are cooking, wrap corn tortillas in a damp paper towel and microwave for 20-30 seconds. Eat the black bean and spinach scramble with corn tortillas as tacos.

Cranberry-Almond Oatmeal

5 High-Calorie Breakfasts for More Muscle

  • 1 cup rolled oats
  • 3 Tbsp. dried cranberries, unsweetened
  • 1/4 cup almonds, sliced
  • 2 scoops Vanilla Metabolic Drive® Low Carb
  • 1 1/2 cups unsweetened vanilla almond milk
  • 1 Tbsp. heavy cream

Servings: 1
How to Prepare: Combine almond milk, oats, and cranberries in a bowl. Microwave for 1-2 minutes. Stir and let sit for 1 minute. Mix in Metabolic Drive®, heavy cream, and almonds.

Conclusion

Without question, the pre, mid, and post workout window are critical periods for gaining muscle mass, but it’s breakfast that sets you on the fast track to Hypertophytown.
Give a few of these quick and easy recipes a shot and see why your Grandma always told you that breakfast is the most important meal of the day!


Wikio

>The Truth Behind 7 Muscle Myths

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By: Scott Quill

The guy lifting beside you looks like he should write the book on muscle. Talks like it, too. He’s worked out since the seventh grade, he played D-1 football, and he’s big.

But that doesn’t mean he knows what he’s talking about. Starting now, ignore him.

The gym is infested with bad information. Lies that start with well-intentioned gym teachers trickle down to students who become coaches, trainers, or know-it-all gym-rat preachers. Lies morph into myths that endure because we don’t ask questions, for fear of looking stupid.

Scientists, on the other hand, gladly look stupid—that’s why they’re so darn smart. Plus, they have cool human-performance laboratories where they can prove or disprove theories and myths.

Here’s what top exercise scientists and expert trainers have to say about the crap that’s passed around in gyms. Listen up and learn. Then go ahead, question it.

Slow Lifting Builds Huge Muscles
Lifting super slowly produces superlong workouts—and that’s it. University of Alabama researchers recently studied two groups of lifters doing a 29-minute workout. One group performed exercises using a 5-second up phase and a 10-second down phase, the other a more traditional approach of 1 second up and 1 second down. The faster group burned 71 percent more calories and lifted 250 percent more weight than the superslow lifters.

The real expert says: “The best increases in strength are achieved by doing the up phase as rapidly as possible,” says Gary Hunter, Ph.D., C.S.C.S., the lead study author. “Lower the weight more slowly and under control.” There’s greater potential for growth during the lowering phase, and when you lower with control, there’s less chance of injury.

More Protein Builds More Muscle
To a point, sure. But put down the shake for a sec. Protein promotes the muscle-building process, called protein synthesis, “but you don’t need exorbitant amounts to do this,” says John Ivy, Ph.D., coauthor of Nutrient Timing.

If you’re working out hard, consuming more than 0.9 to 1.25 grams of protein per pound of body weight is a waste. Excess protein breaks down into amino acids and nitrogen, which are either excreted or converted into carbohydrates and stored.

The real expert says: More important is when you consume protein, and that you have the right balance of carbohydrates with it. Have a postworkout shake of three parts carbohydrates and one part protein.

Eat a meal several hours later, and then reverse that ratio in your snack after another few hours, says Ivy. “This will keep protein synthesis going by maintaining high amino acid concentrations in the blood.”

Squats Kill Your Knees
And cotton swabs are dangerous when you push them too far into your ears. It’s a matter of knowing what you’re doing.

A recent study in Medicine & Science in Sports & Exercise found that “open-chain” exercises—those in which a single joint is activated, such as the leg extension—are potentially more dangerous than closed-chain moves—those that engage multiple joints, such as the squat and the leg press.

The study found that leg extensions activate your quadriceps muscles slightly independently of each other, and just a 5-millisecond difference in activation causes uneven compression between the patella (kneecap) and thighbone, says Anki Stensdotter, the lead study author.

The real expert says: “The knee joint is controlled by the quadriceps and the hamstrings. Balanced muscle activity keeps the patella in place and appears to be more easily attained in closed-chain exercises,” says Stensdotter.

To squat safely, hold your back as upright as possible and lower your body until your thighs are parallel to the floor (or at least as far as you can go without discomfort in your knees).

Try front squats if you find yourself leaning forward. Although it’s a more advanced move, the weight rests on the fronts of your shoulders, helping to keep your back upright, Stensdotter says.

Never Exercise a Sore Muscle
Before you skip that workout, determine how sore you really are. “If your muscle is sore to the touch or the soreness limits your range of motion, it’s best that you give the muscle at least another day of rest,” says Alan Mikesky, Ph.D., director of the human performance and biomechanics laboratory at Indiana University-Purdue University at Indianapolis.

In less severe instances, an “active rest” involving light aerobic activity and stretching, and even light lifting, can help alleviate some of the soreness. “Light activity stimulates bloodflow through the muscles, which removes waste products to help in the repair process,” says David Docherty, Ph.D., a professor of exercise science at the University of Victoria in Canada.

The real expert says: If you’re not sore to the touch and you have your full range of motion, go to the gym. Start with 10 minutes of cycling, then exercise the achy muscle by performing no more than three sets of 10 to 15 repetitions using a weight that’s no heavier than 30 percent of your one-rep maximum, says Docherty.

Stretching Prevents Injuries
Maybe if you’re a figure skater. Researchers at the Centers for Disease Control and Prevention reviewed more than 350 studies and articles examining the relationship between stretching and injuries and concluded that stretching during a warmup has little effect on injury prevention.

“Stretching increases flexibility, but most injuries occur within the normal range of motion,” says Julie Gilchrist, M.D., one of the study’s researchers. “Stretching and warming up have just gone together for decades. It’s simply what’s done, and it hasn’t been approached through rigorous science.”

The real expert says: Warming up is what prevents injury, by slowly increasing your bloodflow and giving your muscles a chance to prepare for the upcoming activity. To this end, Dr. Gilchrist suggests a thorough warmup, as well as conditioning for your particular sport.

Of course, flexibility is a good thing. If you need to increase yours so it’s in the normal range (touching your toes without bending your knees, for instance), do your stretching when your muscles are already warm.

Use Swiss Balls, Not Benches
Don’t abandon your trusty bench for exercises like the chest press and shoulder press if your goal is strength and size. “The reason people are using the ball and getting gains is because they’re weak as kittens to begin with,” says Craig Ballantyne, C.S.C.S. You have to reduce the weight in order to press on a Swiss ball, and this means you get less out of the exercise, he says.

The real expert says: A Swiss ball is great for variety, but center your chest and shoulder routines on exercises that are performed on a stable surface, Ballantyne says. Then use the ball to work your abs.

Always Use Free Weights
Sometimes machines can build muscle better—for instance, when you need to isolate specific muscles after an injury, or when you’re too inexperienced to perform a free-weight exercise.

If you can’t complete a pullup, you won’t build your back muscles. So do lat pulldowns to develop strength in this range of motion, says Greg Haff, Ph.D., director of the strength research laboratory at Midwestern State University in Wichita Falls, Texas.

The real expert says: “Initially, novice athletes will see benefits with either machines or free weights, but as you become more trained, free weights should make up the major portion of your training program,” says Haff.

Free-weight exercises mimic athletic moves and generally activate more muscle mass. If you’re a seasoned lifter, free weights are your best tools to build strength or burn fat.

Wikio

The Top Ten Muscle Building Tips


Lets start with the basics. I have written ten easy tips for you below, to implement during your workout routine that will keep you in shape and protect you from getting injured.
Hi! I’m James, a 29 year old guy living in California, LA with a deep passion for body building. The reason I am writing this blog is to share some tips that helped me to shape my body I wanted all my life, and gain muscles in an easy healthy way.

Please keep in mind though thаt this article is includes very basic tips, and is certainly not meant as a long-term workout plan for you. I advise you to check the workout plan bythe head training adviser for Men’s Fitness Magazine Jason Ferruggia,  that helped me to develop my own training routine.

So Here We Go: The Top Ten Muscle Building Tips

1. Lift weights for no more than three to four days per week. Doing so is not only unnecessary but can quickly lead to over-training, especially if you are doing other physical activities such as cardio or playing recreational sports on a regular basis.

2. Limit your workouts to 30-45 minutes and 15-20 total sets. If you can’t build muscle and gain strength in that time frame then I’d say you are half assing it. You have to remember that results are greatest when energy levels and mental focus are at their highest. That is during the first 30-45 minutes of your workout. Going beyond that point causes both of these to plummet.


3. Use big, compound exercises and lift heavy. Deadlifts, military presses, squats, bench presses, rows and chin ups should always be the main focus of your muscle building workout programs. These have been the best muscle building exercises since the beginning of time and that will never change.


4. Continually try to get stronger and always track your progress with a training journal. Progressive overload is the most basic but often forgotten principle in weight training. It states that to make progress you need to constantly increase the amount of weight you lift. Follow this rule and you will get bigger and stronger. Ignore it and you will get nowhere. If you are benching 225 right now, you better be benching 315 by this time next year if you want to build muscle.


5. Train with a multitude of rep ranges. Doing this allows you to target both slow twitch and fast twitch muscle fibers and maximizes your muscle building capabilities. Reps from 1-20 should be used to target both fast twitch and slow twitch fibers.


6. Always change your weight training program every 3-4 weeks. After 3-4 weeks on the same program you will start to burn out and your results will slow down. To keep your body in a muscle building state, be sure to change your workouts frequently. If you have been lifting for several years, this may need to be done every two weeks because you will adapt more rapidly to the same stimulus.


7. Make a serious commitment to eating. Proper nutrition plays a huge role in your muscle building efforts. Without adequate calories you will never grow optimally. Force feed yourself if you have to and be sure to time your carbs correctly, meaning around training and at breakfast, while cutting them out at night if you want to stay lean while building muscle.


8. Be sure to get at least 8-10 hours of sleep per day and take naps whenever possible. When you are sleeping is when you are building muscle. Sleep is the time when you recover and grow. Without adequate sleep you will never reach your true potential and your muscle building efforts in the gym may be wasted. Do not overlook this important factor.


9. Utilize recovery methods. Training and eating properly are not enough to ensure the fastest muscle building results. You also have to be sure to use whatever recovery methods you can to accelerate your progress. Some of these include taking contrast showers or baths after training, stretching after training and on off days, icing, using foam rollers and whatever else you can think of to help you recover faster.

10. Find a good training partner. While I left this for last on the list it may, in fact, be the most important factor of them all. Without a good training partner your results will always be less than what they could be. It is imperative that you try to find someone to push you and to compete against if you really want to take your muscle building efforts to the next level.

With these in place you will be well on your way to making a more stronger and fit body with the minimal chances of getting injured.


Well, there you have it – 10 super simple tips you can implement to your workout routine. 

Wikio

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