Archive for the ‘Build Muscle’ Category
When you are doing any kind of strength training and your goal is to build muscle, the length of rest between sets is a very important variable. A variable that is not often addressed. That’s why I’m here to help guide you to get the maximum results out of your workouts!
The length of your rest between sets influences your energy recovery and training adaptations. To achieve the result of maximum muscle strength and mass, you will want to lift heavier weights and have longer rests between sets, say 2-3 minutes. If your goal is for muscular endurance, you should be lifting lighter weights and have shorter rest periods between sets, less than a minute. Resting time for beginners is about 1-2 minutes.
So when your buddy wants to talk in between sets, keep one eye on the clock! Tomorrow we’ll go over the speed of the lift, frequency training and Periodization so you can build muscle.
Lift Those Weights Ladies!
Many women shy away from weight training because they are worried building muscle will make them get bigger. This is a common misconception among women. Because of this myth some women choose to focus their exercising routines entirely on cardio-vascular activity. The truth is that gaining muscle will actually help women lose fat.
Imagine that fat is like cotton; it weighs little, yet takes up a lot of space. Muscle is more like brick, it feels heavy, but takes up less space. As you begin weight training you may notice you gain a couple of pounds before you lose any. All that really matters is that you’re losing inches. The more inches of fat you lose the better you’ll fit into your clothes. And, the bottom line is you must lift weights to build muscle.