Body Building, Workouts - December 04, 2009

Building muscle

muscle builder

The most effective process for building muscle is by using a super set strategy, this super set strategy is called negative set training. When we focus on a negative set training program we aim using heavy loads normally 1o0% -120% 1 Rep max the training must always be completed with one or more training partners.

Because we will be lifting a load which is not possible for ourselves to lift, we will be needing assistance in doing so. Also make sure that you have 3 mins to recover after every rep before cautioning on with the next set.

The training plan focuses on eccentric (lengthening of Muscle) movement, when proceeding with the eccentric movement with a overload of weight we tear our muscle fibers. It is important to consume protein when on a muscle gain program, just remember you only need to intake 1.7 to 1.8 grams of protein per kg per day for heavy strength training.

Example: If working on the chest (pectoral) muscles using a weights bench with free weight and a bar you would need two training partners one on either end.

Place add 10-20% percentage more load on the individuals 1 rep max
assistance will be needed to lift the weight of the stands by the training partners
The person laying on the weights bench should be in the position to take the load
both arms out shoulder length apart with knuckles facing towards the sky
The partners then asks the person laying on the bench ‘ready’
they lift the load and move the bar to the correct position inline with the middle of the chest
the say ‘your bar’
Person replies ‘my bar’
The weight is then transferred to the single person, the partners should have there hands still under the bar in case the weight is to much
lower the bar slowly when the bar reaches 6cm from chest the partner steps in and relieves the load from the person on the bench.
Increase when needed repeat 3-4 times per set.