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Keep Muscle Building Simple

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Keep Muscle Building Simple

In the world of bodybuilding, there is a principle referred to at "KISS." KISS is an acronym for "Keep It Simple, Stupid." The phrasing isn't very polite, but the principle is absolutely sound.

The fact is, bodybuilding isn't rocket science. It is a simple process, but it's a process that you must FORCE your body to accomplish. The body is a wonderfully efficient machine. It takes care of itself, and it uses the calories and nutrients that come in to its own best advantage. It sends all of the right "stuff" around to the organs, it replaces cells as needed, and then it very efficiently stores any leftovers — as FAT, not MUSCLE. But, if it needs to use its resources to repair damage to a muscle, it will; and when it does, muscles get bigger.

So, applying the KISS principle to bodybuilding:

1. Damage the muscle with overload.
2. Eat the foods and take the supplements the body needs to make repairs.
3. Rest, rest, rest so the body can do its work and build more muscle for you.

"Damaging the muscle with overload" means lifting heavier and heavier weights. It means lifting these heavier and heavier weights repeatedly until the muscle fails. There are two factors here: weight, and time. You could lift a 10-pound weight maybe 200 times and accomplish the same thing as you would lifting a 100-pound weight 20 times or a 500-pound weight four times or a 1,000-pound weight twice.

Eating the foods and taking the supplements that your body needs to make repairs that you cause to muscles when you lift weights is pretty self-explanatory. Your body can't make repairs if it doesn't have the tools to do the job.

Resting is what allows your body to do the job. Muscles are getting bigger when you rest after damaging the muscle. Muscle size increase doesn't happen while you are lifting the weights. It happens when you rest after lifting the weights.


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BONUS : Know Your Muscle Building Exercises - The Back

Every bodybuilder and weight trainer will have his or her favorite exercises for each body part. That's how it should be - as you progress through the various stages of learning you'll understand what works best for you. It is useful, however, to take stock of your progress every so often and carry out an analysis of where you are and what changes, if any, are needed to move onwards and upwards.

Part of this analysis should include an assessment of the core exercises that make up your bodybuilding training program. In this article we'll look at the back exercises that have proven their worth to serious bodybuilders for many years. Where appropriate a series of exercises suitable for achieving pre-exhaustion will be presented. All exercises should be performed to failure with one set of six to eight reps.

1. Lat machine pulldowns - this exercise has been chosen because it allows you to isolate the lats and rest the biceps for the compound exercise to follow.

- Take a shoulder width grip.

- Pull arms towards the thighs keeping the arms straight.

- Pause.

- Return the bar slowly to the starting position.

2. Pulldowns - you can move straight on to this exercise if you are sufficiently experienced. Using the same machine, take an under hand grip because this will make better use of biceps strength thus maximizing the effects of the workout.

- Take a shoulder width grip.

- Pull bar to the chest area.

- Pause.

- Return the bar slowly to the starting position.
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