http://workouts-routines-for-toning.com/build-muscles/muscle-building-workout Discover Workout Routines For Toning Tue, 24 May 2011 16:04:02 +0000 hourly 1 http://wordpress.org/?v=3.2.1 http://workouts-routines-for-toning.com/build-muscles/muscle-building-workout/comment-page-1#comment-104 mpetach Mon, 22 Mar 2010 19:06:44 +0000 #comment-104 I've found the 5x5 program to work best for me for building muscle strength; for each muscle group, figure out what the maximum weight you can lift a single repetition of that motion is--use a spotter for that!! Then, for your workout, aim to do 5 sets of 5 reps at 70% of that single-repetition maximum weight. So, if you can do a single 100lb curl, giving it everything you've got, your bicep workout would consist of 70lbs doing 5 sets of 5 reps with 30 second to a minute of rest between sets. Once you've figured out the weight point for each muscle group, arrange your workout to ensure you exercise opposing muscle groups; so if you do biceps one day that week, make sure you do triceps that week as well. Avoid focusing on just one area, like the chest without also doing the opposing muscle group in the back/shoulders, or you'll end up pulling your body out of alignment due to one set of muscles being much stronger than its balancing opposite counterparts. Other things to remember: drink fluid throughout your workout, your muscles need to maintain the osmotic balance to work properly, and keep your protein intake high; the 5x5 workout will cause small microtears in the muscle tissue, and your body will need the amino acids from the protein to repair the microtears and build up more muscle mass in the process. You'll get the most benefit by eating protein within 3 hours after your workout, so try to schedule your workouts at a time when you'll be able to have a fairly protein-rich meal within 3 hours afterwards. And above all else, be patient; it takes 4 to 6 weeks to start seeing the increased muscle mass, so stick with it--it'll be worth it! I’ve found the 5×5 program to work best for me for building muscle strength; for each muscle group, figure out what the maximum weight you can lift a single repetition of that motion is–use a spotter for that!! Then, for your workout, aim to do 5 sets of 5 reps at 70% of that single-repetition maximum weight. So, if you can do a single 100lb curl, giving it everything you’ve got, your bicep workout would consist of 70lbs doing 5 sets of 5 reps with 30 second to a minute of rest between sets. Once you’ve figured out the weight point for each muscle group, arrange your workout to ensure you exercise opposing muscle groups; so if you do biceps one day that week, make sure you do triceps that week as well. Avoid focusing on just one area, like the chest without also doing the opposing muscle group in the back/shoulders, or you’ll end up pulling your body out of alignment due to one set of muscles being much stronger than its balancing opposite counterparts.
Other things to remember: drink fluid throughout your workout, your muscles need to maintain the osmotic balance to work properly, and keep your protein intake high; the 5×5 workout will cause small microtears in the muscle tissue, and your body will need the amino acids from the protein to repair the microtears and build up more muscle mass in the process. You’ll get the most benefit by eating protein within 3 hours after your workout, so try to schedule your workouts at a time when you’ll be able to have a fairly protein-rich meal within 3 hours afterwards. And above all else, be patient; it takes 4 to 6 weeks to start seeing the increased muscle mass, so stick with it–it’ll be worth it!

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