The principle of progressive resistance
exercise is that as you get stronger you need to progressively
increase the resistance in order to gain strength and muscle. You can
start out doing ten repetitions with a given weight but then increase
the weight and do five more repetitions. You exercise routine should
be designed so that fatigue does not limit your lifting ability. You
should only work one set of muscles at a time then move to a different
group of muscles. The resting muscles will repair themselves and grow
larger. The muscle group need to recuperate.
If your goal is to gain large amount of
muscle you can try the bulk up method. You can do three to five sets
of lifting on the large muscle groups. Start out with heavier weight
but it should not be something you cannot lift safely. You should work
up to eight to ten repetitions and this will take a few months.
After you reach ten repetitions you can increase the weight. Once you have
achieved this level you can use lighter weights and increase the speed
of the movement. Once you have reached your desired weight you can
maintain these exercises to keep your shape and muscle tone.
You should learn the proper technique with
lighter weights to ensure safety and muscle memory. You should not
strain while you are getting started. You need to determine the right
amount of weight to use. Make sure to keep log when lifting with the
weight and routines you are using. Remember to work different muscle
groups in each routine, letting the other muscles rest and recover.
Resistance training is an effective means to build muscle mass.
You can also use isometric methods with your
training. This involves pulling or pushing an unmovable object. This
allows the muscles to constrict and contract. You can also use
isometric exercise as a warm up routine before you start resistance
training. Resistance training is great for all age groups.
You need to learn to breath properly when lifting. You should breath out
while lifting the weight and breath in while lowering it. To increase
muscle mass you need to work out near your lifting threshold. Always
make sure your resistance training is done safely, its best to have a
partner as a spotter when lifting heavy weights.
The average diet contains enough protein
which is essential for muscle growth. You can consider some
supplements if taking in small amounts and according to the
directions. It is important to understand that protein not used will
turn to fat unless you continue resistance training.
Selection of food for a weight gain diet should be done correctly for
health nutrition and muscle gain. To gain weight and muscle mass you
need to eat healthy foods just more of them if you are using a
Resistance training program.