2012 is knocking on the door and with it – comes my passion to share the top 3 things related to muscle building that I learned in 2011 which can add to your fitness knowledge and provide you with better overview. So, let’s begin! :}
3. Supplement effects are greatly exaggerated.
In Denmark I spent over 2 months without the use of any supplements. Instead of protein after workout, I drunk 2-3 eggs, mixed with milk and with cocoa added to improve the flavor. Simultaneously, those two months I have gained 2 kgs of muscle mass (which is incredibly satisfactory amount, considered that I am 85 + kgs and have been training for 2 and a half years )I did that without the aid of protein or creatine , only with the help of foods with high biological value – eggs, meat (all kinds – pork, as well) ,1 liter (or more) high fat (for the calories) milk every day and more stuff such as cheese, bread (yes – bread ,do not hate the bread that much) and almonds.
2. You do not need to spend more than 1 hour in the gym to build muscle.
Doing 20 sets for biceps? Doing 90 minutes of back + those 20 sets of biceps? Is it familiar? Well,I am quite sure you have experienced that ,to get the big guns, for instance, but this is not the way to succeed. Small, effective and intelligent workouts are the way to succeed. You do not need to train more than 60 minutes (excluding the cardio). After 60 mins have expried you become counterproductive as your body is tired and your technique might get sloppier.You do not need to go through that. Actually when it comes to muscle building – less is more. You do not need to do 10 + sets for biceps to make it grow. You do not even need to make 1 set for biceps to make it grow but this is topic for another article ! :}
1. Pull ups technique is mistaken by more of 90 % of athletes. (And I have got the solution)
What you see in the gym is people doing pull ups. Many of them are skinny , their backs do not have any v-shape whatsoever. This is because they are doing it wrong! What they do is that the pull up movement is either started from the legs (by moving the legs further) or by contracting the biceps and forearms first. What they should be doing instead is to have the legs stationary ( not to move them throughout the movement) and contract the back first. In order to contract the back first you must lift yourself by around 5 cm by contracting your lats.I used to do that mistake myself ( with the biceps contraction first) but I went through rigorous analysis to explore why exactly I do not feel the tension that I need in my back. My contracting my back first and using my arms as hooks just to life me up I have significantly improved my strength as well as my v-shape.
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Gain muscle fast by training only twice a week ! » says:
February 7, 2012 at 5:09 pm (UTC 3 )
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