The Fitness Journal

In this article Jason Ferruggia, author of Muscle Gaining Secrets gives some tips to improve your training results.

5 Muscle Building Tips
By Jason Ferruggia

Here are 5 random muscle building tips that may make a big difference in your training.

– Don’t exceed 5-6 reps on most of your warm up sets. Your first set could consist of a very light weight for 10-20 reps just to get loosened up and get the blood flowing but beyond that you want to keep the reps low. The reason for this is that you don’t want to build up too much lactic acid or accumulate too much fatigue with your warm ups.

– Don’t stretch before your workout in the hopes of preventing injury. This doesn’t work. The only benefit of stretching before a workout is to help you get into positions you might not be able to reach (such as a full squat) because you are tight in specific areas (such as the hamstrings and hip flexors). But stretching for the sake of injury prevention is an outdated idea and doesn’t really work.

– Don’t over-analyze and over-think everything you do in the gym. This never gets you anywhere. Don’t worry if the incline of the bench is supposed to be 50 degrees or 55 degrees. Don’t worry that if you don’t supinate at exactly the right time that you won’t activate your biceps optimally. Don’t stress out about the exact grip width on the bar. If someone tells you that a 16? grip on the bench press hits your triceps better than anything else, but because of an injury or anatomical difference you can only comfortably use an 18? grip, don’t sweat it. People over-think themselves to death and they never get anywhere because of it. Go to the gym, get stronger, go home, eat, sleep and repeat. Don’t turn it into advanced calculus. That is one of the best muscle building tips I can give you.

– Always train both sides of the joint with equal volume. Therefore if you do six sets per week of pressing exercises you need to do six sets per week of pulling exercises. If you do two sets of curls you should do two sets of triceps work. And so on and so on…

– If you can’t get your forearms to grow, try hitting them with more frequency than other muscle groups. They can easily be trained three times per week and recover without any problem. Also, try to hold the bottom stretched position of wrist curls for 3-5 seconds per rep. When you finish training the forearms, hit them with a deep stretch for both the extensors and flexors for 30-60 seconds. These muscle building tips should get the forearms to grow.

For more incredible muscle building tips please visit MuscleGainingSecrets.com.

Jason Ferruggia is a world famous fitness expert who is renowned for his ability to help people build muscle as fast as humanly possible. He is the head training adviser for Men’s Fitness Magazine where he also has his own monthly column dedicated to muscle building. For more How to Build Muscle Fast tips, check out www.musclegainingsecrets.com

If you are interested in me working with you to achieve your health and fitness goals, go to busy-fitness.com/
Train Smart, Love Life.
Wayne

Training at my local gym I see some strange exercises but the “routine” I saw tonight has to go down as one of the bestc collections of weird exercises I have ever seen. What makes this worse is that it was a personal trainer taking a young woman through the routine. My “favourite” exercise was on the chest press machine, it was 2-3 inch (5-7.5 cm) lockouts for time. I didn’t actually check how long the sets were (I think they were about 30 seconds,) I was trying to work out what they were trying to accomplish – I still have no idea.

If you are interested in me working with you to achieve your health and fitness goals, go to busy-fitness.com/
Train Smart, Love Life.
Wayne

Training on the heavy bag is a great option if you want to loose fat and increase your power on your punchs or kicks. If you haven’t had any boxing or martial arts instruction, it would be a great idea to get some before your journey on the heavy bag. As with any training, start slowly and work on your technique before you start puttin a lot of power into your bagwork.

Some of your options include building up to doing 2 or 3 minute rounds on the bag with 30 seconds rest between rounds. Another high intensity option would be to work all out for 10 seconds and then go easy for the nextr 20 seconds. alternate this pattern until you reach your goal time of about 4 minutes.

It is best if you use wraps and bag gloves to protect your hands and wrists and as always listen to your body.

If you are interested in me working with you to achieve your health and fitness goals, go to busy-fitness.com/
Train Smart, Love Life.
Wayne