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Is Your Gym Coach Killing Your Chances To Build Muscle'
How many more Lat Pull downs coach you ask'3 more and then move on to T bar rows and do 4
sets. Finish off with 4 sets of dumbbell rows.
Then we will move on to Deadlifts. Then get some
nice sleep and come tomorrow for triceps and
Biceps training!
If you are training to Build Muscle and are a
Natural Bodybuilder then the picture is more
wrong than right. I hold nothing against Gym
trainers, perhaps they are the best motivators
around. I remember how a gym coach used to yell,
one more rep for me, come on! And it did work
very well all the time.
The Problem comes when you train week after week
without any noticeable change. What's wrong here'
I will sum up in 2 steps
Training and Rest mistake
Nutrition mistake.
Weight Training and Rest
Clearly most people at the gym are overtraining.
Not only they perform a lot more sets, they also
provide very little rest between workouts.
Solution - When it comes to Muscle Building
remember Less is More. Never perform more than 6
sets for any muscle group. This assumes that you
are training till Muscular failure on every set.
10 sets of less then 100% effort are useless.
5-6 sets for major muscle groups like Chest,
Shoulders, Back and Thighs and 3-4 sets for minor
muscle groups like biceps, triceps, forearms and
calves are enough to stimulate Muscle growth.
Its the quality of set that matters not the
quantity.
This brings me to the all important rest and
recuperation in the Weight Training world topic.
Here is the best advice - Never train two days in
a row. Train for 1 hour thrice a week hitting
every muscle group once. Take off every alternate
day, sleep 7-8 hours every night and take a break
every 12-16 weeks of continuous Weight Training.
Sounds simple right' It is. But you have to use
these tips to believe.
The Number 2 mistake is regarding Muscle Building
Nutrition
There is no point in training hard, not eating
enough and then coming back to train harder. You
will not grow and probably your muscles will
shrink in size over time. You will get cut but
with no Muscle gain.
The Goal of an intense Weight Training workout is
to tear your Muscle fibers, signaling them that
they ought to grow or else face the discomfort.
Your muscles react to them by muscular
hypertrophy - increasing the muscle fiber size.
[Note - There is never a muscular hyperplasia, i.
e. muscle fibers number never increase. It
remains constant. But the size is what that's
changing].
Most trainers just train hard and eat more
carbohydrates with not enough proteins and fats.
Remember these 3 Muscle Building Nutrition Tips
everyday
Eat at least 1 g protein per pound of body weight.
If you can eat 1.5 times than its better and its
your call.
Never eat carbohydrates alone. Eat a good portion
of proteins at every meal.
Drink 4-5 tsps of Flaxseed or Udo's Choice oil
everyday.
Simple yet very, very effective tips.
These Training and Nutrition tips fall on the
right side of the famous 80/20 rule in the Weight
Training World.
So next time your gym trainer tells you to do
innumerable number of sets just ignore him. You
are better off with fewer sets and better rest &
nutrition.
"Train to Tear and Eat to Grow".