Muscle Building Techniques, What You Need To Know

Resistance training is at the heart of all muscle building techniques, and there’s a wide array of methods employed in this particular type of exercise regimen.

One common form of resistance training is the isokinetic type involving exercise machines regulating the resistance of each load in a particular body workout performed. Also, there is free-weight training which studies have demonstrated is the most effective resistance training regimen for muscle building.

Then there’s resistance training involving isometrics which call for the contraction of muscle against an immovable object. Two movements are involved in isometrics. First is the concentric movement of contracting muscle, followed by the eccentric phase when the muscle is lengthening.

Applying the principle of overload is the most important component in these resistance training methods, be it isokinetic or isometric. What stimulates muscle growth and builds strength is the overload stress it undergoes to overcome the heaviness of resistance brought by the weights. Overloading the muscle would mean either increasing the training volume or increasing the repetitions and sets of exercises performed.

There is no hard and fast rule on the most effective set and repetition combinations, as they may vary by each individual. Nonetheless, two or three sets with maximum repetitions of 8-12 are an adequate benchmark to stimulate muscle growth. And with the muscles strengthening for the duration of the program, the amount of resistance training overload should be increased for continued muscle bulk-up.

This is called progressive resistance exercise, the principle of which also contributes much to muscle building techniques. Under this principle, for instance, weight that is already too light for an individual to lift in three or five sets of eight maximum repetitions will need to be increased. And in the ensuing weeks, the repetitions have to be increased and more weight is added until the individual is forced to revert to the original number of repetitions.

Another muscle building technique is the bulk-up method of training.

This requires undergoing a set of about three to five exercises to stress the body’s major muscle groups. The recommendation for beginners is also usually eight to 12 repetitions employing the principle of progressive resistance that is starting with eight repetitions and progressively graduating to 12 repetitions. After reaching 12 repetitions, weight is added until the individual is able to lift only eight repeats at good form. Several months are needed to increase muscle mass under the bulk-up method. Once this is achieved, the focus usually shifts to exercises that would emphasize the muscle cuts, also known as “cutting up”.

To embark on this progressive resistance training program, it is also important to increase food intake. Additional calories are needed under this program, with studies showing that from 5 to 8 calories are required to support of an added 1 gram of grown tissue. Under this permutation, extra calories of between 2300 and 3500 are needed to gain 1 lb a week, reasonable enough considering that only 400 to 500 extra calories above normal calorie intake is required for the successful muscle building techniques.

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