Civil engineer with postgraduate studies in MBA and Marketing. christos@macon.gr http://maconwaterproofing.blogspot.com/ http://totalfitness-christos.blogspot.com
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MUSCLE BUILDING/DEVELOPMENT:ALL YOU NEED TO KNOW
Muscle building is for me a necessity and does not emanate from vanity.
I preach against this short sighted notion for may years in Greece.
Muscle building is in direct relationship with the quality of our lives and considerably contributes to a graceful aging.
Here are some diachronic rules to abide by if you are an enthusiastic amateur :
1. Do not lose your precious time by playing with light weights.You will have to challenge your muscles in an efficient and decent way.
2. Two or three workouts per week are enough for ordinary amateurs. No more,no less.
3. Beware of overtraining!Ovetraining has been the graveyard for many strenuous efforts.Respect your limits!
4.Free weights are your best choice.I prefer dumbbells because they:
*mimic in the best way the every day movements, thus being more functional
*allow you to combine weight training with aerobic activities in the most advantageous way
*exercise in parallel your core- and abs of course
*and finally make full exploitation of the muscles' range of movement.
5. Again for normal fitness enthusiasts: avoid split workouts and adopt instead full body workouts.These are better investments for your limited time.
6. For the same reason your main course should be compound movements and not isolation exercises.
Compound exercises will elicit a better metabolic response from your body.
7. Keep the duration of your workouts under thirty minutes but you will have to work really hard.
The secret for a body metamorphosis is intensity ,not duration.
Intensity is the critical quality factor to elicit favourable adaptions.
This is the main parameter that differentiates achievers from non achievers.
If you will have to keeps only one word from the above,this is intensity!
End of 1st part
The 2nd and more interesting part will be here in a couple of days
Chris Strogilis
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