Gain Muscle Mass by RBN - HTML preview

PLEASE NOTE: This is an HTML preview only and some elements such as links or page numbers may be incorrect.
Download the book in PDF, ePub, Kindle for a complete version.

Volume Training

This type of training is designed to increase muscle size but not necessarily increasing their strength. You should use kettlebells instead of using barbells and weight machines. You should perform two exercises, focusing on different groups of muscles, per workout. You need to find your one repetition maximum for each exercise then, use about 60% of this weight. Do ten sets of each exercise while trying to do five repetitions for each set. It may take several workouts.

When you are able to complete ten sets of five repetitions each, your new goal should be ten sets of six repetitions each. Continue increasing the number if reps per set until you are able to perform 10 sets of 10 reps each. The moment this goal is achieved then you need to go back to a more conventional workout.

Split Routines

The split routine is for the advanced weight lifter. It allows you to have your workouts six days a week. You can, for each workout, focus on two muscle groups like your legs and back every Wednesdays, as an example.

You need to make a schedule that lets you focus on each muscle group two times a week while avoiding workouts for the same muscle group two days straight. You should do, per workout, 8 to 10 exercise. This means about 4 or 5

exercises for each muscle group, and, 2 to 5 sets per exercise. You again need to find your one rep maximum per exercise and then use about 70% to 90% of FOR FREELANCE WRITING SERVICES CONTACT: BAMES@EBOOKSNARTICLES.COM

32

that weight.

FOR FREELANCE WRITING SERVICES CONTACT: BAMES@EBOOKSNARTICLES.COM

33

Push Ups for Muscle Mass

People often underestimate push-ups when, in fact, push-ups are very effective strength exercises for the chest, arms and shoulders, plus, they increase muscle mass in those very areas. The key to turning push-ups from a exercise for conditioning into muscle building is changing body position and increasing resistance.

Adding Static Resistance

In order to build more muscle, you need to increase the resistance so that your body is forced to adapt to the much heavier workload. Your body will adapt by adding muscle. The simplest way to add resistance is to wear a weighted vest or a backpack that is loaded with weights. You will need to increase the weight weekly as your body begins to adapt to the load. Your aim should be for a dozen to fifteen push-ups each set for three sets with a rest of 2 to 3 minutes in between sets.

Adding Dynamic Resistance

You can crisscross resistance bands over your back with the ends on the floor.

When you push away from the floor, try to have the ends of the resistance bands under your palms so that you are effectively fighting against the bands as you push yourself up.

Changing Hand and Feet Positions

When you change the position of your hands and feet, you are effectively working your chest, arm and shoulder muscles differently. If you want to focus more on the chest, plant your feet further apart. If you bring your hands together underneath your sternum, the load then shifts to your triceps. By elevating your feet onto a stool or chair will shift the focus onto your shoulder muscles or deltoids.

FOR FREELANCE WRITING SERVICES CONTACT: BAMES@EBOOKSNARTICLES.COM

34

Explosive Push-Ups

By accentuating the pushing motion of the push-ups, you can increase the amount of work that is being done. Lower yourself and hold for a second and then push up as hard as you possible can and attempt to elevate your body so that your hands effectively leave the floor. Another variation is the hand-clap push-up. An even more challenging variation is having not only your hands, but also your feet leave the floor

FOR FREELANCE WRITING SERVICES CONTACT: BAMES@EBOOKSNARTICLES.COM

35

Kettlebell Routines for Muscle Mass

Most kettlebell routines do not result in as much gain in muscle mass as compared to routines that use dumbbells, but they can help build large amounts of muscle mass while they help you gain power and strength. You do need to note that kettlebell training takes a lot of practice, coordination and skill.

Kettlebell Squat and Press

This is a total-body exercise that helps strengthen your core, hips and leg drive while you are pushing against the ground with your legs as you lift the two kettlebells overhead with your lower body. You must not use your shoulders and arms to lift the weights overhead.

To do this exercise, you need to hold the kettlebells with your elbows tucked-in close to your center and the kettlebells should be resting on your forearms.

You need to stand with your feet about shoulder-width apart pointing your feet forward. Lower your hips down while maintaining a neutral and tall spine.

Once you reach the lowest point, you need to exhale and brace your trunk to stand up while pressing the weights above your head. You may rotat your forearms so that your knuckles face you. Then lower your arms and your body at the same time and repeat the exercise. Make sure that you do not lean forward or hunch over throughout the exercise. You need to so 10 to 12

repetitions of three sets each.

Push-Up, Squat and Row

This is a hybrid exercise that is a combination of a traditional push-up, squat and bend-over row that trains all your body parts. You can start by being in a push-up position with two kettlebells are your hand supports. Place your shoulders over your hands which are holding the kettlebell handles on the ground. After doing a single push-up, you need to jump forward to tuck your legs and your hips beneath your body in a squat position while you are still FOR FREELANCE WRITING SERVICES CONTACT: BAMES@EBOOKSNARTICLES.COM

36

holding your kettlebells. Brace your trunk, exhale and then stand up while holding the kettlebells as you would grocery bags at your sides. Complete the exercise by bending over at your hips and your knees bent slightly and keep your back neutral. Pull the kettlebells up towards your armpits, squat down and lower the weights back to your original push-up position. Repeat up to 5

to 6 repetitions for 4 to 5 sets each.

Snatch and Clean

To perform the snatch and clean, you need to stand with your feet about hip-width apart and hold a kettlebell with your left hand. You then need to hang your left hand in front of your body keeping your knuckles facing forward.

Bend your legs and hips to drive your body to lift the kettlebell and flip it over your hand in a catching position while having your left arm bent as close to the center of your body as possible.

Drive your body up again with your legs and hips to lift he weight over your head. You must not use your arm or shoulder to lift the weight. Instead, use your hips and legs to drive the energy up to your arm and shoulder. You should use your free arm to balance your body. Lower the weight and return to starting position. You should do 5 to 6 snatch and cleans per side (left then right) for 4 to 5 sets each and then gradually work up to about 10 to 12

repetitions for 4 – 5 sets.

FOR FREELANCE WRITING SERVICES CONTACT: BAMES@EBOOKSNARTICLES.COM

37

Gain Muscle Mass Using Dumbbells

When you are building muscle mass, you require resistance training that creates tiny tears in your muscles. The protein fibers help repair these tears, while increasing the size of your muscle. A resistance training method involves the lifting various weights of dumbbells, which are also known as free weights. These free weights are very effective in building muscle because they require your entire body to stabilize itself. By using varying weight increments, you can then gain muscle mass and continue to increase the intensity of your exercises as you get stronger.

Biceps Curl

Step 1 – You need to hold a medium-heavy weight in each hand and stand with your legs about shoulder-width apart.

Step 2 – You should inhale and curl the palms in toward your chest, flexing your biceps muscles.

Step 3 -- Exhale and lower your arms slowly to return to your starting position. You need to repeat the exercise about 8 to 12 times to gain muscle mass in the arms. Repeat for two sets.

Shoulder Press

Step 1 – You need to hold a medium-weight dumbbell in each hand and raise your arms to shoulder height while bending at the elbows to make a 90-degree angle. Your palms should be facing toward the wall in front of you.

FOR FREELANCE WRITING SERVICES CONTACT: BAMES@EBOOKSNARTICLES.COM

38

Step 2 -- Inhale and raise your arms, working your shoulders to build muscle.

Stop straightening your arms right before you feel your elbows lock.

Step 3 -- Lower your arms to align with your shoulders. Repeat the exercise 8

to 12 times. Rest and repeat for two sets.

Squats

Step 1 – You should take a heavy dumbbell in each hand and stand with your feet shoulder-width apart.

Step 2 -- Lower your buttocks to the ground while refraining from putting the knees over your feet as this can cause injury. Stop before your thighs are parallel with your knees.

Step 3 -- Straighten your legs to return to your starting position. Repeat 8 to 12 times for two to three sets. You can increase the intensity of this exercise by adding a bicep curl, shoulder press or front raise, where you lift the arms to align with your shoulders as your rise from the squatting position Triceps Kickback

Step 1 – You need to take a light to medium weight dumbbell in one hand and then lean over a bench or chair, placing your hand on the weight on the chair for support. Keep the back flat.

FOR FREELANCE WRITING SERVICES CONTACT: BAMES@EBOOKSNARTICLES.COM

39

Step 2 -- Lift your arm at your elbow to bring the top portion of your arm with your shoulder. Create a 90-degree angle with your arm.

Step 3 – The turn the palm in toward your body and lift your arm to straighten it. You should feel your triceps working.

Step 4 -- Then bend your arm to return to the 90-degree angle position. Rest, then repeat 8 to 12 times for two additional sets.

Just remember that the proper dumbbell weight is one that you can lift for a set of 8 to 12 repetitions to the point of muscle failure, meaning you can no longer lift it. If you can perform more, then the weight is too light. The weight is too heavy if you cannot perform at least eight repetitions.

FOR FREELANCE WRITING SERVICES CONTACT: BAMES@EBOOKSNARTICLES.COM

40

Resistance Band for Muscle Mass

Exercise resistance bands come with handles and are portable. They are also convenient and come in various tension levels. The tension levels may be identified by specific weights such as 10 pounds or by the resistance levels such as medium, heavy and extra heavy.

Any barbell and dumbbell exercises can be mimicked using the resistance bands by simply placing the resistance band handles where you would normally place the free weights.

First, you need to separate your bands. You need to test your collection of resistance bands, placing them in the order from light, medium, heavy and extra-heavy. You may use the biceps curl as the test exercise.

Hold a handle in each hand, then step in the center of the band with both feet at shoulder-width distance. You need to make sure the band is under the arches of your feet. Then curl the handles toward your shoulders.

Second, you need to identify immovable objects or posts. In order to perform chest presses or back rows, you will need a post that will not move or break. If you are at a gym, you can use a heavily weighted leg press machine. At your home, a very solid metal post or a wooden bed post will do just. Some resistance bands come with door straps that you can anchor on the door hinge.

Third, you need to use progressively challenging exercise resistance bands and feet positions. For every exercise, you need to start with a light tension band which you can use to complete five to six sets of 6 to 12 repetitions. Once you do 12 reps in a set, you need to move to the next level of tension and work toward completing five to six sets of up to 12 reps. You can step on more or less of the band in order to make your exercises increasingly difficult or lighter. Likewise, you can place your feet closer together or further apart to FOR FREELANCE WRITING SERVICES CONTACT: BAMES@EBOOKSNARTICLES.COM

41

change the tension of the bands.

Fourth, you can pair your exercises by using the "super set" method of training. Super set training is when you pair off two different muscle group exercises together and completing one set of each exercise for several rounds.

For example, pair a band chest press with back rows. Then complete one set of each exercise for up to 12 repetitions, performing five to six rounds of the pair of exercises.

Fifth, you need to divide your muscle groups. On Mondays, work on your chest and back muscles by using chest presses with chest flies with bent-over one arm rows, standing rows, and push-ups against resistance bands with lateral pull downs (you will need to have the band anchored above your head). On Wednesdays, you can pair legs and shoulders by using dead lifts with lateral raises, squats with shoulder presses, and hip extensions with upright rows.

On Fridays, pair biceps and triceps by using concentration curls with triceps kick-backs, alternate dumbbell curls with one-arm triceps extensions, and wide-grip curls (using both your hands) with triceps press downs (keep the band anchored over your head).

Sixth, you should keep track of your workout by writing down all your tension level, exercises, feet position, sets and repetitions in order to ensure your workouts are made increasingly challenging. Then compare your data to make your next workout more challenging.

Just remember that if the next level of tension is too hard, you can try using two resistance bands of a lower tension. Using big rubber bands without handles and exercise band sheets can make for a more varied selection of exercises for you.

Routinely check your resistance bands for wear and tear. Resistance bands with wear and tear holes or markings can rupture and cause very serious FOR FREELANCE WRITING SERVICES CONTACT: BAMES@EBOOKSNARTICLES.COM

42

injuries. Make sure that you check your bands every 2 weeks to ensure the bands are safe to use and have no tears.

FOR FREELANCE WRITING SERVICES CONTACT: BAMES@EBOOKSNARTICLES.COM

43

Building Muscle Mass by Swimming

Having lean muscle mass gives you a more bulky appearance, and it also burns calories even when you are resting. Swimming is an exercise that is aerobic and muscle mass building because it increases your heart rate while the water provides effective resistance in order to build your muscles. In addition to the regular strokes and laps that you normally do, you should incorporate other strengthening routines in your swimming workout in order to build additional muscle mass.

1. Stand upright along the shallow end of the pool in water that is about chest high then raise and lower each leg while march across the width of the pool. By doing this, you can receive the benefits of walking and increasing lower body muscle at the same time while reducing the impact on your back and your joints.

2. Try raising your knees higher as you march in order to increase the intensity of the water-walk exercise and engage your abdominal muscles as you remain erect.

3. You can attach flotation devices to your arms and move onto the deeper end of the pool then kick your legs to keep your head above the water so that you can get a very effective lower body workout that will build muscles in your legs, buttocks, abdomen and hips.

4. Remove the flotation devices and move your arms up and down to keep

5. your body upright in the deep end of the pool. Try to refrain from engaging your legs. With your arms out to your sides, move them up and down rapidly so that you to get a thorough upper-body workout using your arms, shoulders, upper back and your abdomen.

6. You may use a kickboard or simply hang on to the side of the pool and focus on your leg muscles. Kick from one side of the pool to the other and repeat this about five times. Continue kicking for five to 10

minutes while hanging on to the side of the pool.

FOR FREELANCE WRITING SERVICES CONTACT: BAMES@EBOOKSNARTICLES.COM

44

7. Wear some plastic hand paddles in order to build the muscles in your arms and shoulders. The hand paddles tend to place pressure on your arms and shoulders to maintain your angle above the water.

8. Place a buoy of some type between your legs to allow your lower body to float. Swim laps with various strokes using only your arms to increase muscle mass in your upper body.

FOR FREELANCE WRITING SERVICES CONTACT: BAMES@EBOOKSNARTICLES.COM

You may also like...

  • Build Your Own Website Today
    Build Your Own Website Today Marketplace by Darren J Russell
    Build Your Own Website Today
    Build Your Own Website Today

    Reads:
    14

    Published:
    Jul 2017

    A complete step by step guide that will show you exactly how to design and build your own website on a budget! Even if you have never done anything like this ...

    Formats: PDF, TXT

  • Work Smart, Go Virtual
    Work Smart, Go Virtual Marketplace by FirstCall - We Add Value
    Work Smart, Go Virtual
    Work Smart, Go Virtual

    Reads:
    51

    Pages:
    22

    Published:
    Apr 2017

    Virtuаl оffiсе ѕоlutiоnѕ have bееn аrоund fоr a whilе nоw, but thе ѕеrviсеѕ thеу оffеr hаvе сhаngеd drаmаtiсаllу over timе аѕ tесhnоlоgу hаѕ сhаngеd. If уоu а...

    Formats: PDF, Epub, Kindle

  • Wizard of Oz Slot Tips & Tricks by SlotoZilla Website
    Wizard of Oz Slot Tips & Tricks by SlotoZilla Website Marketplace by Rick Slot
    Wizard of Oz Slot Tips & Tricks by SlotoZilla Website
    Wizard of Oz Slot Tips & Tricks by SlotoZilla Website

    Reads:
    19

    Published:
    Aug 2016

    This massive and not sophisticated guide include the facts about the Wizard of Oz Slot machine game that is available for free in intrnet. Due to this fact we...

    Formats: PDF

  • DSK Dream City
    DSK Dream City Marketplace by DSK Dream City
    DSK Dream City
    DSK Dream City

    Reads:
    3

    Pages:
    29

    Published:
    Jul 2016

    DSK Dream City Waterfall Residences is an upcoming satellite smart city at Hadapsar,Pune which overlooks some of the most stunning waterscapes in India. Fount...

    Formats: PDF