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A Complete Muscle Mass Building Program

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A Complete Muscle Mass-Building Program

You don't build muscle mass by only adding a weight-training regime. There's just more to building muscle mass than simply lifting weights — although lifting weights is a part of successfully building muscle mass.

You must force your muscles to grow. Your body works basically like all human bodies. You put calories and nutrients into your body with the foods you eat, the beverages you drink, and the supplements you take. Your body then takes those calories and nutrients and uses them is a way that was determined eons ago. The body takes in the calories and nutrients and separates the necessary from the unnecessary. The unnecessary is expelled through the bowels and the kidneys. Then your body goes to work with the "good." First, your body uses the calories and nutrients to supply the energy necessary to keep all systems working. The second order of business is to replace dying cells in every part of the body. The third step is to store any excess as a hedge against future starvation. That's it.

You'll notice that nowhere along the way does the body just make new muscle for no reason. That's why you need a complete muscle mass-building program. You have to force your body to use calories and nutrients to build new muscle, and the only way you can do that is by damaging the muscle you have so that your body will have to repair the damage.

You cause muscle damage by lifting weight repeatedly. Small tears develop in the muscle, and the muscle finally reaches the point where it cannot respond to your demand. It's called "muscle failure." That sounds negative, but it's actually the first positive step to building new muscle. The other steps are providing the correct nutrition to the body and then resting and letting the body repair the damage.


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BONUS : Add Intensity To Your Muscle Building Workout

One of the biggest difficulties facing bodybuilders is how can they be sure that all muscle fibers have been recruited and exhausted during a given exercise and it is only by achieving this that muscle gains can be maximised.

The simple answer is, you have work beyond failure and experience a higher level of training intensity than before. This also ensures that workouts remain challenging and continue to engender progress over time thus reducing the likelihood of regression.

But how do you go about intensifying your training? Fortunately there is a tried and tested path to follow as outlined below:

1. Increase resistance - increasing the weight lifted in meaningful increments ensures the muscle is pushed beyond its previous point of failure thus maintaining the muscle building process. Aim to increase the weight when you reach six to eight reps and failure does not occur.

2. Change the exercise - to achieve maximal gains all muscle fibers in a body part must be trained. Changing the angle (e.g to incline bench press) or introducing a new exercise will stimulate growth.

3. Reduce rest intervals - giving the muscles less time to recover before exposing them to further work has the effect of increasing intensity.

4. Pre-exhaustion - when an exercise involves two or more muscles the weakest will prevent you from working the primary muscle to failure. The answer is to first isolate and tire the primary muscle before immediately moving to another exercise that works the set of muscles to failure.

5. Introduce supersets - this involves performing two exercises for the same muscle group without a rest interval. This means you have to utilize different muscle fibers which stimulate greater growth.

6. Use partial reps - at the point of failure you will not be able to complete the full range of movement for a given exercise. Completing a partial rep that uses only a segment of the lift will still work your muscles beyond the point of failure. This technique is especially useful to advanced bodybuilders as it allows them to increase intensity without adding extra routines that could cause overtraining.

7. Use isometric contractions - this involves holding the weight still at the point of failure to stimulate a static contraction in the muscle.

8. Employ forced reps - this involves completing one or more final reps after the point of failure has been reached. You will need the assistance of an experienced helper to attempt this.

Once you have added these techniques to your training regimen you'll know you've done your best to maximize muscle growth.
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