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23.04.2012

How to workout at the gym to build muscle, medicine for back pain treatment - Review

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First of all, it would be a good idea to learn few rules about programs and workout routine construction. It is bad idea to change your workout program frequently because it needs time to draw a conclusion about your program efficiency. The law of progressive overload simply says that you must increase the amount of reps or the weight lifted every single workout (or as close to this as humanly possible) in order to ignite muscle growth.
Workout exercises are divided in accordance with muscle groups that they are training (exercises for legs, arms, etc.), in accordance with the quantity of muscles (joints) that are involved in movement (compound and isolated exercises) and in accordance with their move vector (pulling or pushing exercises).
A repetition is number of times you lift and lower a weight in one set of an exercise from the very beginning to the very end. For muscle building, workout routines should concentrate on medium sets where maximum hypertrophy (muscle growth) will occur.
It means the following: we are to perform the exercise ‘Bench Presses’ in the quantity of 4 sets and make 6-8 reps in each set.
Split training help us increase workout intensity for target muscle groups because duration of our trainings becomes shorter. This single full-body program has only one routine (you do the same exercises on each workout without splitting) and it would be a good beginners workout. On one day we train upperparts (shoulders, back, chest and arms); on the other one – lower parts (legs, calves and abs). On one day we train pulling muscle groups (back, biceps); on the other one – pushing ones (chest, deltoid muscles, triceps). On one day we workout the two biggest muscle groups (back and legs); on the other one – all small ones and chest (chest, shoulders, arms).
For a beginner I wouldn’t suggest that you workout such programs because of the big chance of overtraining. I hope you remember that you need to start a training session with compound multi-joint exercises and finish it with isolation single-joint ones because strength growth is especially important for muscle growth. For beginners I’d say even more categorically: for the next several months you’d better forget about isolation exercises and train only by means of compound ones.
Compound exercises are such exercises when broad muscle groups are engaged into the training process.
The other important moment is the sequence of training of muscle groups if there are some of them to be engaged during one training session.
For example, in accordance with these rules we can compose our twice a week divided gym workout routines (A and B). So, let’s systematize all received pieces of information in order to elaborate an efficient workout routines program. In order to start training correctly and efficiently each beginner needs to answer two questions about workout program: WHEN and HOW to train.
Always start workout routine session with big muscles groups (that are the following: legs, back, chest) and finish with small ones – deltoid muscles, biceps and triceps workout at the end of workout routine. Muscle groups should be worked a MAXIMUM of twice a week if using splits and three times if using full-body routines. Remember, that muscles must be constantly overloaded in order to grow and become stronger by means of adaptation to new heavier loads.
Workout routine diary – the instrument that will help you always follow the workouts overload principle.
Fastest result to muscle building gives workouts with weight of 70 % from 1RM (one repetition maximum).
The optimal sets quantity is 2-4 working sets of one exercise + 1-2 warm-up sets with light weights.
Such things as: exercise and sets quantity, the exercise order and reps amount, rest between sets and so on.


If you want to get your goal and build muscle mass, it is time to start construct your workout routine program. I show you a variety of training programs from very beginners’ workout to advanced routines.
We still belong to the same biologic creatures… though women are more pleasant to the touch:-) But most often the workout goals of men and women differ greatly. It is good idea for beginners to do compound exercises – these exercises are real muscle builders. If you have ever watched weightlifting competitions you would be able to notice that weightlifters perform a exercise exactly in one repetition with the maximum weight. To put it in other words, you need achieve such muscles fatigue during the last movement that it can not be possible to complete an additional repetition with correct biomechanics.
For example, initially you trained according to the beginners workout program – training all bodyparts at one training session. You must admit that it’s rather difficult to get psychologically ready for a long and hard workout routine.
Besides it, we can workout with a particular muscle group more purposefully because not all muscle groups are engaged during each workout routine session. This method give us enough time to workout two main muscle groups (back and legs) that constitute the major part of muscle mass. There are two ways a body can be challenged in order to stimulate new growth- Training heavier and training longer. As a rule, their performance requires activity of several joints and big physical efforts of the whole body. By varying your routine (for example, add sets or exercises) you can change the results you getting.
Because walking into a gym and throwing around some weights without workout routine program is wasting time. You will also discover a lot of training techniques which can contribute to your workout routine. The truth is that workout routine construction can be understood if it is presented in a system way.
It is not a sport or, to put it more correctly, it is mach more than any sport because by doing it you are engaged twenty-four hours a day due to the fact that processes of muscle building takes place not during the training itself but after, when you’re resting. It is a workout routine journal – the instrument that will help you always follow the workouts overload principle. Men usually wish to gain mach more muscles in comparison with women; and their genetics help them to do this.
It is important to know this quantity because overload can be lower or higher then required .
Later you increase your strength and must increase gym workout intensity for each muscle group.
But this situation changes at once if we need to workout very hard but only for half an hour. The main disadvantage is that the ‘upperparts’ day appears to be overloaded with exercises. When we take the other training session – here we train those muscles that, whether or not, work together with other ones (chest, deltoids, arms).
That’s why compound exercises appear to be the core of the core of weight training and the main part of any muscle building programs. You shouldn’t be afraid of a huge differences between pros and yourself; they are just ordinary people and also had once to start. Looking through it you’ll always know what weight you managed during the last workout routine and how it can be increased during the current one.


Men have more muscles in their upperparts and in addition they have more hormones that assist muscle building. In muscle building the correct way of exercise performing is also very important because it assists muscle overload. Bodybuilders usually do 6-12 reps because just this quantity assists muscle growth most efficiently. If you stop when you are still able to do at least one more repetition (if you didn’t reach muscle failure) than it means that you don’t do the full amount of work and your muscles have no need to grow. The efficiency of such workouts was low for advanced athletes (beginners can and must use such workouts); that’s why this kind of trainings was replaced by a system of separate trainings in order to workout muscles more seriously. Because there are a lots of them; and it’s impossible to overload each of them simultaneously (in that case you would have to workout for several hours every training day).
Any kind of chest presses will engage deltoids and arms as well; that’s why it’s not a bad idea to combine their training. The most important thing to remember is to stick to the rules of training composition presented above. Let’s start from the very beginning – from the basic principles, understanding of which will give us an idea of bodybuilding and workout routine in general.
So, it means that we see the first main rule of muscle building: muscles grow not during workouts but after them. I’ll tell in detail how you should run your gym workout routine log and which records to make a little bit later.
Scientific researches say that the fastest result to muscle building gives workouts with weight of 70 % from 1RM (one repetition maximum). This workout routine program is named Split and provide workout for different bodyparts on different days. Let’s remember this idea and follow to its outcome: enough rest between gym workouts is needed for muscle building. Doing workout routines without steroids she will be able to get only a sporty shaped figure. So, if we know that in workout routine a muscle group is trained by 2-4 exercises we can calculate that it give us 4-16 basic sets for one day workout. For example, one workout might have you workout biceps and chest on one day, then triceps and back on a different day. Remember, you have to give your body more and more difficult training tasks workout after workout. That’s the moment when bodybuilder must Split Bodypart Routine: to divide the body into 2-3 parts and train different muscles on different days. To put it simpler, this process can be understood as recovery (healing) of micro-lacerations occurred in muscles.
If muscles are not trained with constantly increasing load (weight, repetitions, etc.) they do not feel the necessity to increase in their size. For example, if I could do Bench Press with a 100kg barbell only one time, I would be able to complete 6-12 reps with the weight of 70kg and that would be the best for muscle building. I consider this principle to be the main one of any successful workout routine because if you are able to follow it systematically (even if you forget about other principles) you will have progress in muscle building anyway.



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