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Total Gym Workouts
Total Gym Workouts
Word Count:
493
Summary:
Total gym workouts are the key to developing and sustaining a healthy and strong body. There is a trend for bodybuilders just to concentrate on one limited area, and miss out on the holistic benefits of full body training. Here, we show you the benefits of a total gym workout.
Keywords:
build muscle, big arm muscles, how to build muscle fast
Article Body:
Total gym workouts are the key to developing and sustaining a healthy and strong body. There is a trend for bodybuilders just to concentrate on one limited area, and miss out on the holistic benefits of full body training. Here, we show you the benefits of a total gym workout.
Phase 1
When you start a total gym workout, you should start by doing cardio work. Warming up is essential for any athletic endeavor, and with bodybuilding, you want to get the limbs loose and the blood pumping. Warming up will also help burn off excess fat. Running is a very common way of warming up, but for something really strenuous try the boxer's training of skipping.
Phase 2
People often start total gym workouts by working the arms or legs, but this really makes little sense. It makes a lot more sense to end your workout with your limbs, as tiring them early will mean that your arms will only be able to handle reduced weights during the rest of your workout, and your legs will not be able to carry you as vigorously around the gym. Working the chest and back first is a much better progression. Try to use dumbbell bench presses to enhance your chest, and if you have a pec deck, use that. It is not so easy to work your back, but you can do lat pull downs and deadlifts if you have access to the right equipment, and these should produce very satisfactory results.
Phase 3
The arms can come next, and this is a favorite area of so many bodybuilders. You can look forward to this part of your total gym workout, as your arms can produce the most visible results from your hard work. Too many people don't consider that there are 3 sets of muscles in the arm, so you need to exercise them all in turn. You can try some dumbbell curls which benefit the biceps, some triceps pulldowns which will build the triceps (hard work!), and then forearms curls and reverse forearm curls to enhance your forearm muscles. If you work this hard, you will see for yourself why this is not a good place to start!
Phase 4
Time now for some leg work. Even with total gym workouts, many people overlook the legs, unless they are competitive bodybuilders. As the legs do a lot of work carrying the rest of your body, they respond well to exercise. Start out by doing squats to build your thighs, and if you try single footed heel raises for your calves you should find them highly effective. The hamstrings are the final part, and although they will be exercised by default during your running and warming up, you can also do some basic leg curls which will increase the effect.
This will show you that total workouts can be simple enough, and not take that much time, and also that working the whole body is far more effective.
BONUS : Title:
To Gain Muscle Weight, Go For The Burn
Word Count:
657
Summary:
Interesting how most workout programs designed to help you gain weight and build muscle mass mainly focus on lifting heavy loads in every exercise, whether they realize it or not.
The belief is that your bodybuilding training program should consist of sets in the 6-10 rep range, which allegedly is best for building size and strength.
Well, as IÂ’ve written in other articles, muscular size and strength arenÂ’t necessarily related.
You can have a muscle that is extremely...
Keywords:
gain weight, build muscle mass fast
Article Body:
Interesting how most workout programs designed to help you gain weight and build muscle mass mainly focus on lifting heavy loads in every exercise, whether they realize it or not.
The belief is that your bodybuilding training program should consist of sets in the 6-10 rep range, which allegedly is best for building size and strength.
Well, as IÂ’ve written in other articles, muscular size and strength arenÂ’t necessarily related.
You can have a muscle that is extremely strong and powerful, yet relatively small in size.
Seems like most workout routines concentrate on what I call “the numbers game” (which is focusing mainly on lifting heavy weights, figuring out your “1 rep max”, percentages of that, and being able to lift more weight, aka “numbers”) instead of relying more off of feeling what’s going on in the muscle itself.
(Hey, what good is that you were able to lift a large amount of weight / load, yet not really feel anything in the muscle?)
I canÂ’t go into every little detail in this article, so keep reading my articles to get the complete picture (which you can see a list of them at:
http://www.fromskinnytomuscular.com/articles.html ).
Let me make it very clear, if you want to gain muscle weight and build mass you need to focus on what is going on inside of the muscle, not outside.
Focus on whatÂ’s happening to the body part as you train it, instead of the weight you are lifting.
Remember, the weight that’s in your hand is simply a “means to an end”.
ItÂ’s simply a tool to help you achieve a goal, in our case gain muscleÂ…not necessarily strength.
Who cares what plate or size dumbbell you’re using…as long as you are taking care of achieving specific “actions” inside of the muscle.
As you train a muscle, go off of what you’re body’s telling you, go off of its “feedback”.
One of the main “feedbacks” that you need to look for (actually “feel” for) when working out is:
Are you feeling a “burning” or aching sensation in the muscle while in the middle of training it?
When you are performing rep after rep, you may begin to feel that burning sensation deep within that particular muscle.
That is the formation of lactic acid.
How does lactic acid form?
LetÂ’s say you are completing a certain amount of reps on a particular exercise.
As you do rep after rep, less and less fresh blood is allowed to enter the muscle since you arenÂ’t allowing enough time for the blood that has already been sent there to leave the muscle, and letting new muscle in.
When blood is not allowed to leave the muscle, it begins to “back up”.
As it backs up, it builds pressure.
As the pressure builds, you begin to feel and see what everyone calls “the pump” (which, by the way, is another important “feedback” from the muscle that I’ll be discussing in a future article).
Now, as all that blood begins to back up, it simply sits in the muscleÂ…it isnÂ’t circulating back to the heart and lungs.
As a result, the blood within that muscle no longer has any oxygen.
The lower the amount of oxygen in the blood thatÂ’s backed up inside of training muscle, the higher the amount of lactic acid thatÂ’s created.
Lactic acid formation is a direct result of a low level of oxygen in the blood of that muscle group.
The burning sensation / pain you feel in the muscle is a direct result of having very low levels of oxygen in the muscle and high levels of lactic acid.
Low oxygen = High lactic acid
Now, what does lactic acidÂ…..that so called burning feelingÂ….have to do with weight gain and muscular development?
YouÂ’ll have to read my next articleÂ…
To Gain Muscle Weight, Go For The Burn
Word Count:
657
Summary:
Interesting how most workout programs designed to help you gain weight and build muscle mass mainly focus on lifting heavy loads in every exercise, whether they realize it or not.
The belief is that your bodybuilding training program should consist of sets in the 6-10 rep range, which allegedly is best for building size and strength.
Well, as IÂ’ve written in other articles, muscular size and strength arenÂ’t necessarily related.
You can have a muscle that is extremely...
Keywords:
gain weight, build muscle mass fast
Article Body:
Interesting how most workout programs designed to help you gain weight and build muscle mass mainly focus on lifting heavy loads in every exercise, whether they realize it or not.
The belief is that your bodybuilding training program should consist of sets in the 6-10 rep range, which allegedly is best for building size and strength.
Well, as IÂ’ve written in other articles, muscular size and strength arenÂ’t necessarily related.
You can have a muscle that is extremely strong and powerful, yet relatively small in size.
Seems like most workout routines concentrate on what I call “the numbers game” (which is focusing mainly on lifting heavy weights, figuring out your “1 rep max”, percentages of that, and being able to lift more weight, aka “numbers”) instead of relying more off of feeling what’s going on in the muscle itself.
(Hey, what good is that you were able to lift a large amount of weight / load, yet not really feel anything in the muscle?)
I canÂ’t go into every little detail in this article, so keep reading my articles to get the complete picture (which you can see a list of them at:
http://www.fromskinnytomuscular.com/articles.html ).
Let me make it very clear, if you want to gain muscle weight and build mass you need to focus on what is going on inside of the muscle, not outside.
Focus on whatÂ’s happening to the body part as you train it, instead of the weight you are lifting.
Remember, the weight that’s in your hand is simply a “means to an end”.
ItÂ’s simply a tool to help you achieve a goal, in our case gain muscleÂ…not necessarily strength.
Who cares what plate or size dumbbell you’re using…as long as you are taking care of achieving specific “actions” inside of the muscle.
As you train a muscle, go off of what you’re body’s telling you, go off of its “feedback”.
One of the main “feedbacks” that you need to look for (actually “feel” for) when working out is:
Are you feeling a “burning” or aching sensation in the muscle while in the middle of training it?
When you are performing rep after rep, you may begin to feel that burning sensation deep within that particular muscle.
That is the formation of lactic acid.
How does lactic acid form?
LetÂ’s say you are completing a certain amount of reps on a particular exercise.
As you do rep after rep, less and less fresh blood is allowed to enter the muscle since you arenÂ’t allowing enough time for the blood that has already been sent there to leave the muscle, and letting new muscle in.
When blood is not allowed to leave the muscle, it begins to “back up”.
As it backs up, it builds pressure.
As the pressure builds, you begin to feel and see what everyone calls “the pump” (which, by the way, is another important “feedback” from the muscle that I’ll be discussing in a future article).
Now, as all that blood begins to back up, it simply sits in the muscleÂ…it isnÂ’t circulating back to the heart and lungs.
As a result, the blood within that muscle no longer has any oxygen.
The lower the amount of oxygen in the blood thatÂ’s backed up inside of training muscle, the higher the amount of lactic acid thatÂ’s created.
Lactic acid formation is a direct result of a low level of oxygen in the blood of that muscle group.
The burning sensation / pain you feel in the muscle is a direct result of having very low levels of oxygen in the muscle and high levels of lactic acid.
Low oxygen = High lactic acid
Now, what does lactic acidÂ…..that so called burning feelingÂ….have to do with weight gain and muscular development?
YouÂ’ll have to read my next articleÂ…
