Build Muscle Pro

Muscle Building Basics

Muscle training is a key component of any fitness regime, whether you are trying to lose weight, stay fit, or improve your overall health. Although you may be just looking to improve your muscle tone, numerous studies show muscle training is also beneficial in preventing health problems such as age-related muscle loss, osteoporosis, and depression. Follow these basics and you will be on your way to greater muscle fitness and a healthy new you.

Weight training

Weight training specifically aims to build strength and involves contracting muscles repeatedly in order to encourage greater muscle growth. Basic weight training programs will target the major muscle groups in the arms, shoulders, chest, abdomen, back and legs. Each muscle will be stressed for certain number of repetitions and then allowed to rest before another set of repetitions. Although there are numerous opinions on the best way to train, most fitness experts suggest two or three sets of eight to twelve repetitions for each major muscle group. You should use a weight that will make your muscle feel noticeably tired after one set – even to the point where one more repetition does not feel possible. It is important to give your muscles enough time to recover between gym visits in order to prevent injury. Remember everyone has to progress at his or her own pace – don’t worry if the people around you in the gym are lifting more. Start with whatever weight is right for you and build up slowly. Many people find it useful to work with a personal trainer in the beginning to ensure proper form and a well rounded workout routine.

Resistance training

While weight training employs gravity and immovable resistance to train muscles, resistance training engages the muscle through a resisting force that opposes the muscle contraction. Resistance training involves both isometric exercises where the muscle holds against an applied force and isotonic training where the muscle moves against the opposing force. Some people consider resistance training a gentler more gradual method of muscle building. Exercises are usually performed with a range of equipment including resistance bands, hydraulic equipment, and flex machines, as well as during floor exercise such as Pilates and Yoga.

While some experts do not consider Pilates and Yoga resistance training because they do not offer progressive overload for muscles (meaning once you gain proficient resistance to your body weight, training plateaus). However, the length of time a pose can be held does allow muscle growth through resistance. Pilates is a muscle conditioning technique offered in many gyms throughout the U.S. Although conditioning primarily the abdominal and back muscles for greater stability, Pilates is an effective low impact fitness regime. Although Pilates machines have been developed, the basic moves can be done at home with no additional equipment. Yoga works by building muscle through resisting gravity in a similar way to Pilates, but the emphasis is not only muscle growth. Yoga additionally incorporates breathing techniques and positions intended to support healthy organ, glandular, and circulatory functioning in addition to muscular fitness.