Building muscle goes beyond just lifting heavy weights over and over again. In reality, a great weight training routine actually has several dimensions. When trying to build lean muscle mass you always need to remember proper diet, weekly cardio exercises, maintaining proper hydration, and resting 8 to 10 hours each and every day.
That being said, here are 3 things every good weight lifting program must include to be successful:
1. Warm Ups - A good muscle building workout program should always include a warm up routine. Warming up aids in muscle building by circulating blood through the muscle prior to heavy lifting and, most importantly, helps to reduce the risk of serious injury during weight lifting. To begin your warm up start off with 3-6 minutes of light cardio exercise, running or even a few minutes on an elliptical machine should do the trick. Next, lift 50% of your max weight on every exercise you intend to do approximately 10 times. This means you need to do pne warm up set on every exercise you intend to do.
2. Divide Your Workout - All of your exercises should be split up by body parts over the course of a week. You should never attempt to do all of your exercises in just 2 or 3 sessions. You should limit your workout routines to no more than 2 muscle groups every day. For example, one one day you could do your legs and abdominal muscles, on another day you could do your biceps and triceps, and on another day you could do shoulder and back. If you are doing very heavy weight then you should really limit yourself to just one muscle group per day.
3. Work Yourself To Exhaustion - Muscles are developed by a process called "progressive overload." This is just a very fancy way of describing doing more reps or more weight or both every time you workout. In other words, you are not really going to build any muscle mass if you bench press 150 pounds 10 times over and over again. Exhaustion occurs when you can no longer safely perform a given exercise anymore. By working to exhaustion you will be overloading the muscles thereby helping muscle tissue to form on your body.
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