On muscle fibers:

Bodybuilding Training Made Easy!
By Aaron Anderton, Thu Dec 8th

This free information will save you time and money in designinga weight lifting program for yourself. Some of youmay be asking yourselves, "What's the difference betweentraining for and training for anything else?" Theanswer to that is pretty simple, but very few people can puttheir finger on it.

When you are training to increase muscle mass as your maingoal, the difference is in how you lift the weight. Morespecifically, it is not enough to just move the weight throughthe range of motion, rather, you must flex the muscle throughoutthe movement. Additionally, it is important to maintain thattension for around 45 seconds.

Let's use the bench press to illustrate my point. Most peoplelower the weight under control, and simply push the weight backup. To stimulate your muscles to grow as quickly as possible,you need to keep tension on them by flexing through the entiremovement. Momentum is your enemy in bodybuilding! It is not goodenough to do one repetition like this, you need to do it for 8to 12 repetitions, or 45 seconds per set.

While it is true that lifting heavy weights explosively willincrease your muscle mass, and lifting with constant tension asI have described above will increase your strength, if you wantto maximize the training effect, you need to train specificallyfor your goal. That is to say that if you want maximum musclemass, you should train with constant tension.

There is nothing wrong with strength, but if that is your maingoal, you will want to maximize that by training specificallyfor it. You can learn all about training for strength on my Powerlifting and Strongman pages.

Now, back to training for maximum muscle mass. We want tomaximize the volume of work that your muscles are doing in a setperiod of time. Generally speaking, your workout should last nomore than 45 minutes for weight training. This is because yournatural testosterone levels will drop after about 45 minutes ofintense training. You definitely do not want your testosteronelevels to drop if you want your muscles to grow. Now that wehave discussed length of training, let's look and rest betweensets.

We want to keep our rest between sets no shorter than 60seconds and no longer than 3 minutes. Spend the majority of yourworkouts with rest periods of about 2 minutes between sets andyou will be on the right track. The reasons for this are thatyou can squeeze more work into that 45 minute workout, and thatusing the lactic acid energy system (which is how your bodyhandles intense work with rest periods like this) encouragesmore muscle growth than if you rested longer between sets.

Probably most importantly, you must focus your time and energyon basic, multi-joint exercises that work the most muscle at onetime. By doing this, you will stimulate your entire body togrow. When training like this, you also need to limit theexercises that do not work large muscle groups (isolationexercises). If you work as hard as you should be on the basicexercises, you will need all the recovery ability you have, andisolation exercises will only detract from that with no addedbenefit.

Those are the basics of training for maximummuscle mass. For more detailed training information visit www.nlpbodybuilding.com .

Aaron Anderton No Limits Physique

About the author:Aaron is has won State Championships in Powerlifting andStrongman. He finished 9th out of 43 at the National StrongmanChampionships at the GNC Show of Strength in 2004. Aaron beganin and competed in the early 1990's. His passion isin weight training and he writes articles about all aspects ofthat.

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