Peak-Muscle.com  

Welcome to the Peak-Muscle.com forums.

You are currently viewing our boards as a guest which gives you limited access to view most discussions and access our other features. Come join us in on one of the best online fitness communities. We have 16,000 members that are likeminded towards a fitness, bodybuilding lifestyle. Registration is free and only takes but a few minutes. By joining our free community you will have access to communicate privately with other members (PM), respond to polls, upload content and access many other special features. You will be able to create threads to discuss and or create a fitness regimen. Or just bounce ideas off of some very knowledgeable members. So don't miss out. Registration is fast, simple and absolutely free so please, join our community today!

Register FAQ Members List Calendar Arcade Mark Forums Read
Go Back   Peak-Muscle.com > Female Discussion > Female Training Forum
User Name
Password

Reply
 
Thread Tools Display Modes
Old 11-22-2003, 09:06 PM   #1
Ligirl
Guest
 

Posts: n/a
Idea's to help put on muscle

In order to add muscle tissue you must force the body to add it. Your body won’t just add a pound of muscle just because you followed a 3-set workout that you read about in magazine. You need to give the body a reason to make improvements – in this case add muscle tissue.

You have to provide what I call a “stimulus”. This can be done in many ways and I’ll address a few in just a moment. Basically, you need to force the body to add muscle by subjecting it to levels of stress it is not used to. Some methods are more obvious than others but all can work. Here are a few examples of how this can be done effectively.

First, the basic and common methods:

1. Increase weight or resistance
2. Perform more repetitions
3. Perform more sets
4. Move the resistance slower
5. Rest less between sets and exercises

Now for the more advanced methods:

1. Pre-exhaust (perform an isolation exercise first and immediately continue with no rest on a compound movement. ex. chest flye and then chest press)

2. Static holds (hold the resistance in the hardest position of the range of motion. ex. the top position during a leg extension)

3. Partial reps in weak range (perform a portion of the rep where you are weakest. ex. the top half of a rep of leg extensions)

4. Strip-set or drop-set (after a warm-up set, perform 3 sets back to back with no rest while starting with the heaviest weight possible and each time strip off some weight to allow you to continue)

5. 1 ½ reps (perform one full rep and then on the second rep only perform half the normal range of motion and then return to starting position to begin the next rep. ex. one full rep of lat pulldowns, pull second rep all the way down, resist weight back up but only half way and then pull back down)


These are just a few examples of methods of increasing intensity to ensure progress. The key point to remember is that whatever you do it must be progressive in order for it to elicit a physical change. This is even more critical for those looking to add muscle size.

Although this article is geared towards individuals who are interested in gaining muscle size, the principles can also be used for individuals who want to build strength, increase metabolism, or tighten and tone muscles.

Here are some general recommendations for different goals…

If your goal is to tighten and tone muscles:

- Focus on increasing reps, decreasing rest, and changing exercises frequently
- Train each muscle group twice per week
- Perform fewer sets of many different exercises (1-2 sets per exercise)

If your goal is to increase strength and power:

- Focus on increasing weight
- Train each muscle group once every 7-10 days
- Perform multiple sets of each exercise (2-5 sets per exercise)

If your goal is to increase muscle size:

- Focus on shocking muscles by changing variables frequently (exercises, set and rep schemes, rest time, etc)
- Train each muscle group on a variable schedule (experiment by training a muscle group 3 times a week and then once every ten days)
- Perform multiple sets for a while and the perform single sets for a week or two

Some final reminders:

The recommendations above are general and of course would need to be adapted and adjusted for your personal goals and experience. For those of you who are advanced and may be thinking there’s no way you can build strength by training once every 10 days I challenge you to try it for at least 4 weeks, or those of you who think that you need to stick to the same basic movements like bench to build size I challenge you to try shocking the muscles by changing the exercises you perform each week for 4 weeks, and those of you with little experience I hope that you’ll throw away the fitness magazines and learn what really works for you.
  Reply With Quote
Old 11-22-2003, 11:57 PM   #2
liftsiron
Administrator
 
liftsiron's Avatar
 

Join Date: Nov 2003
Location: Cimmeria
Posts: 18,385
liftsiron has a brilliant futureliftsiron has a brilliant futureliftsiron has a brilliant futureliftsiron has a brilliant futureliftsiron has a brilliant futureliftsiron has a brilliant futureliftsiron has a brilliant futureliftsiron has a brilliant futureliftsiron has a brilliant futureliftsiron has a brilliant futureliftsiron has a brilliant future
Good read
__________________
ADMIN/OWNER@Peak-Muscle
liftsiron is offline   Reply With Quote
Old 11-23-2003, 02:53 PM   #3
YummyLicious
Guest
 

Posts: n/a
LOL..........I think I need to work out with Ligirl (that was a great read).
  Reply With Quote
Old 11-26-2003, 07:49 AM   #4
Atherjen
Guest
 

Posts: n/a
very good read!
might also add that diet and minimal cardio play a additonal role in building muscle.
  Reply With Quote
Reply

Thread Tools
Display Modes

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

BB code is On
Smilies are On
[IMG] code is On
HTML code is Off

Forum Jump

Similar Threads
Thread Thread Starter Forum Replies Last Post
Anabolic Effects of PGF2 liftsiron Anabolic Steroid Articles and Studies 0 01-03-2004 06:32 PM
Pathophysiology of Insulin Resitance and Noninsulin Resistance Dependent Diabetes FContact Diet and Nutrition 1 12-26-2003 09:26 PM
How does a muscle grow Easto Training 5 10-04-2003 12:21 PM
The Protein Bible Easto Diet and Nutrition 1 09-15-2003 07:59 PM
INSULIN.TXT symatech Anabolic Steroids 2 07-04-2003 04:01 PM


All times are GMT -5. The time now is 09:21 AM.


Powered by: vBulletin Version 3.8.11
Copyright ©2000 - 2024, Jelsoft Enterprises Ltd.