The most common mistake for beginners is using adding too much weight too fast.

Many trainees rush to the gym and put on as much weight as they can bounce up and down. This is either an ego thing (“I the strongest because can I lift all this weight”) or a belief that the more weight they have on the bar the more muscle they will grow. It is very naive to think both of these things. The amount of muscle growth that occurs is due to how much the muscle is fatigued and muscle fatigue is not as linked to the amount on the bar as many people think. Bouncing large amounts of weight isn’t fatiguing the muscle effectively – it is throwing an object and using its momentum to create the illusion that the trainee is actually using muscle force throughout the entire to movement to shift the bar.

What many trainees do not realise is that there will be other individuals who lift lighter weights and will be stronger and have more muscle mass than them. This is because these individuals lift the weights slowly and in correct form, ensuring that the muscles do all the work throughout the entire movement and fatiguing them effectively. Lifting weights this way can also lead to fewer injuries because there is less ballistic force being applied to the body.

For most exercises you should spend 3 seconds on the positive phase (with the bench press, this is where you push the bar away from your chest) and 6 seconds on the negative phase (with the bench press, this is where you lower the bar to your chest). This is because humans are stronger on the negative phase than they are on the positive phase, and you need to slow the movement down in order to fatigue the muscle.

Finally, trainees first need to learn correct exercise form and then keep this form as they slowly add weight. Slowly means only as fast as they can maintain correct form and using a cadence of 3 second and 6 seconds as mentioned above. Going any faster is a fast track to injury.

Range of Motion
Range of motion is the complete movement that a joint is capable of. What I mean by this is that every exercise must be performed in its entirety, from a full stretched position of the targeted area to a full contracted position.

Resistance
Resistance is the amount of weight being moved that forces your target area to perform through a full range of motion without swaying or cheating your way through the exercise. The weight must be small enough to perform this task and yet heavy enough to allow the muscle to work allowing for a reasonable number of sets and repetitions.

Repetitions
Repetitions means how many times the exercise can be done in a set. Depending on your goals this can range anywhere from low reps, medium reps, or high reps. Usually someone trying to work at an anaerobic pace will perform medium reps (10 to 20). Someone trying to increase strength will target low reps (4-8) while someone trying to increase their aerobic capacity will perform high reps (15-30). The key to this “R” is stress and how much you want to place on your target area.

Rest
During your workouts your muscles need at least 1-3 minutes of rest between sets. If you break things down to the cellular level then you will find out that after the first set your cells begin to deplete their enzyme capacity of ATP and PC which is used by your muscles as energy for every contraction. Rest is needed between sets to allow for ATP and PC replenishment.

Recovery
The last phase of “R” principle is recovery. This is a very important phase as adequate time must be allowed between one workout and the next. The muscles need time to recover. Usually a good rule to follow is to never workout the same muscle group two days in a row. Overtraining can occur if this phase is not practiced properly which can lead to injury due to micro trauma.

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For some people, building muscle mass may be easier than losing weight and keeping it off. Either way, the same persistence, and discipline should be exercised in whatever training you decide to take on. Some bodybuilders relish the idea of hitting the gym hard every day; do not do this. Make sure you spend only a maximum of an hour and a half per session about 2 to 4 times a week. Take the days in between as an opportunity to rest well. Sleep allows the body to repair and grow the tears in muscle tissues obtained from exercise.

As you execute your drills, remember to use momentum in raising the weights and deliberate control in descending. Doing this gives your body increased body mass, strength and endurance. Ensure that you always have the correct form as you exercise so you don’t take unnecessary risks of injury to other body parts. A simple shift in position is sometimes all you need to improve the particular exercise.

Beginners usually start with lower weight loads and higher repetitions. As you continue to progress, your body becomes more familiar to receiving physical stress that training gives. Constantly push your body to its maximum endurance capacity. As much as you are able, have a spotter nearby to assist you in the heavier loads. Never compromise your safety in your training even if you are in a rush to build your muscles.

Naturally, your muscles will experience soreness when you begin high intensity training-expect it like the rising of the sun the next day. If you’re doing your exercises properly, this pain means you’re doing it right. Do not try to exercise that particular muscle when it’s still sore, train the other parts instead. Split training your muscle groups is an effective method many trainers can attest to. An example would be training your biceps and back on one day; and your chest and triceps another day. Take a rest of 1 to 2 minutes between sets.

In trimming down, you must adhere to a high cardio, low calorie diet; in building muscle mass the complete opposite. You need to gain weight. Depending on your body type, you should be consuming about 3000 calories per day. A nice, round number that bespeaks of cheeseburgers, pizza and chocolate sundaes right? Wrong. Healthy food choices should still be your choice of fare. Get as much protein, carbohydrates and fiber as you can in your meals. Look out for recommended muscle building supplements you can take, and protein shakes you can take to help complete dietary requirements.

Ways to build muscle fast and supporting products are a dime a dozen in the Internet. Sort out the good from trash by making a careful analysis and comparison of them with the best of your ability. You have one body to keep and take care of so be prudent and stay healthy always.

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The two main methods in weight training are the high intensity and the periodization. High intensity trainings are extremely intense workout sessions that are relatively short. This will require you to push your body’s maximum tolerance every time. Periodization on the other hand takes longer as light, medium then heavy training each lasts around 3 weeks each for each phase. The concentration of periodization is the collective gain for each individual as opposed to per session tallying of ‘points’.

If you are unsure which is a better method-it is both. They have advantages and disadvantages and the best approach is to take the parts which works for you and integrate it into your regimen. Always keep in mind though that you will need to vary the exercises and weight loads often because your body remembers the pain you subjected it to and it will prepare for it. When it becomes familiar and complacent, the workout will not be as effective as before.

The power triumvirate of serious bodybuilders is weight training, rest and nutrition. For the more inexperienced trainers, the latter two usually not as given much attention; however, it needs to be said that all three are equally essential to the success of your training. Like for resting; when you exercise and put little tears in the muscle, it is rest that repairs it and develops the tissue to become the stronger and harder muscles that you enjoy. When you work out certain days; use the remaining days of the week to concentrate on getting good sleep.

For a bodybuilder’s diet, the best muscle building food are those that are rich in protein and carbohydrates. This means include a lot of lean meat and whole grains in your meals. As much as you are able, do not eat a lot of food high in fat to complete your calorie quota for the day. Instead, consider consuming protein shakes and recommended muscle building supplements to fill in the needed nutrients.

Also, make time for a thorough stretching before training. Warm ups and stretching can spell the difference between a good workout session from a great one. Doing these increases your body temperature and blood flow, as well as enhances the body’s flexibility-ensuring your body’s optimal performance. Practice stretching also between sets.

When you are building muscle and bulking up, aerobic training that serve to burn calories should be limited to a couple of hours a week. However, this is not to mean to take this away from your regimen altogether. Cardiovascular workouts are essential for your heart’s health. As you near your ideal weight, increase the frequency and minutes of aerobic training for maintenance.

A successful weight training program will not make itself known overnight. Sometimes you gets hits and misses but you will find your own rhythm soon enough. The important thing is that you are making an effort to get to your goals and your reward will not be long in coming if you keep at it no matter what.

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