Muscle Training Program, Part 5

Our muscle training program continues with the basics in resistance exercise.

Choosing Your Weights

The most important variables in designing a resistance workout are:

• Which exercises to use
• How many repetitions and sets to perform
• What intensity level to use
• How long to rest between sets
• What is the ideal workout frequency

For the beginning workout, we have already answered the first two. The question of intensity is the pivotal question in resistance training. The weight needs to be chosen so that the last few repetitions of each set become progressively more difficult while allowing you to maintain correct form. The level of exertion should be intense enough to produce a slight burning in the muscle at the end of each set (this sensation disappears after a few seconds of rest). Finding the correct weight is done through trial and error, and with the assistance of a trainer.

Keep record of your progress. After a few workouts, the exercise will become easier. Now it's time to increase the weight so that the last few repetitions are again difficult. Remember, muscle size and strength grow as an adaptation to an increasing load. It is important to periodically increase the weight used during each exercise - not so much as to make it impossible to do 15 to 20 technically correct repetitions, but just enough to make the last few repetitions feel difficult.

A technically correct repetition is performed in a smooth, controlled manner. Take two long seconds (count slowly 1...2...) to lift the weight (concentric phase) and two long seconds (count 3...4...) to return the weight to the starting position. Do not bounce or jerk the weight, and don't let it flop back to its starting post. The slow, controlled release of the contration (eccentric phase) is important to proper muscle development -- some experts feel it is more important than the concentric phase in generating muscle hypertrophy -- and to avoid injury. Rest no more than 30 seconds to one minute between exercises so the muscle can recover before you move to the next training procedure. The entire workout will take about 15 minutes which is adequate in the beginning.

The recovery period between workouts is the period when the muscle actually grows. Our Bulk & Muscle Training will stimulate growth, but the actual growth process occurs during the recovery period. During this period there must be adequate rest and nutrition to maximize growth. The nutrition is provided by your diet, plus the use of our Bulk & Muscle Formula drink mix. The amount of rest need to allow for growth to occur depends on the intensity of the stress. For the program described here, 48 hours is sufficient, so you can exercise every other day or about three times weekly. It is important to understand there is nothing "magical" about three workouts a week. In fact, as the workouts become more intense, fewer will be recommended. What is important is consistency and developing good technique.

Beginner Level continues in Part 6 of Muscle Training Program.

Back to Part 4