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Basic Bulk and Power Routine Part 3

This weeks video continues our Lessons of the 50s Series.

Today we spotlight a very popular bulking and power routine from the 50s and 60s. This one involving a three-day power routine.

There are gems in this routine and if more people would follow this workout than the ones in the muscle rags, there wouldn’t be so much confusion on building muscle and raw power.

Enjoy the video.

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The Basics: Workout Hard and Smart

There is simply no way to gain muscle mass without having an effective workout routine.

There is a reason they call it a workout; it’s work and it’s hard.  Doing a good workout is not only tiring but it also takes time.  Therefore, you really want to get the most out of your time in the gym, and there are a number of things that you can do to develop larger muscles faster.

What Kind of Exercises to Do

First of all, if you’re a beginner in the gym there are a number of effective lifts that you can do for maximum muscle mass increase.  Here is a short list of things that you will want to use when you get started:

Biceps- Curls, and Pulldowns

Triceps- Bench press and Skull Crushers (lying triceps extension)

Chest- Bench Press,  Incline press, and Dips

Back- Chin-ups and Rows

Shoulders- Military (Overhead) Press

Legs- Squats, and Deadlifts

You’ll eventually put a few more things into your routine that these are some of the best ones for gaining muscle fast.  They target the larger muscle groups and if you do these ones consistently you’ll find that your muscles start getting bigger very quick.

Find Your Maximum

One thing that you will want to do before too long is to figure out what your maximum list is for any of the exercises mentioned above.  Some people make the mistake of trying this on their first visit to the gym.  This is not a good idea.

If you attempt your maximum lift on your first trip to the gym you are simply asking for an injury.  At the very least your muscles will be too sore to return for quite some time.  It is a much better idea to start off easy just for a little while.  Make sure you don’t take it easy for too long though.  All you want to do is get yourself ready for that maximum lift.

The reason for figuring out a maximum lift is that many of the techniques that you will use are based on a measurement that uses the most that you can lift.  Using your maximum lift weight is not something you will do every time you work out.  It is also a number that will change over time as you become bigger and stronger.

Form is Important- Do Not Cheat

No matter what the exercise you’re doing in the gym, it is important not to cheat.  Cheating in this case is talking about using other body parts or swinging a weight in order to complete the exercise.  This happens often with exercises like curls.  When you do this you are only cheating yourself.

This isn’t rocket science. Follow the basics, work hard and smart, and you’ll see results.

Basic Bulk and Power Routine Part 2

This weeks video continues our Lessons of the 50s Series.

Today we spotlight a very popular bulking and power routine from the 50s and 60s. This one involving a four-day routine.

There are gems in this routine and if more people would follow this workout than the ones in the muscle rags, there wouldn’t be so much confusion on building muscle and raw power.

Enjoy the video.

The Problems of Not Recovering Properly

Recovery is the time when your muscles are being built back up by the body and oddly when you’re not working out, this is when your muscles actually experience their growth.

What Happens When you don’t Recover

If you don’t allow for the necessary amount of time and get the proper nutrients for recovery you can really be sabotaging your efforts.  Instead of finding your body in an anabolic state, you’ll actually be in a catabolic state.  If you go to work out in your muscles have not fully recovered, not only will you find that you are not able to build muscle mass but often you can lose ground that you have already gained.  Catabolism is the situation where nutrients are being taken from tissue for fuel.  This means that the very muscles you’re trying to build up are actually being used as fuel.

How long does it take to recover?

Previously it was often held that muscles to about two or three days to recover and then could be trained again.  Recent studies of shown that the recovery time is actually longer than this and can be as long as four to seven days.  It is been shown that people who train a similar muscle group every four to seven days as opposed to two or three will actually receive the same results and in some cases better results.

Recovery time depends a lot on the type of training that you’re doing.  Aerobic workouts and light weight workouts in order to tone allow for shorter periods of recovery.  If your goal is to increase muscle mass as much as possible then your muscles need a longer recovery time as they have been broken down more substantially.

It is important to realize that people who are starting a weight training program can actually realize gains with shorter periods in between workouts.  This would seem a little counter intuitive but it’s true.  Often after a period of about three or four months you will find that you hit a plateau.

It is then that many people make the mistake of trying to work out more often to improve their results.  You’ll usually find the opposite effect and in fact after this amount of time you want to back off your workouts.  Realize that you’re not backing off the intensity of workouts, simply the frequency.

Time Spent in the Gym

Another common mistake is that people often spend too much time in the gym.  In order to achieve maximum muscle growth, the most effective plan is to have shorter, more intense workouts.  This is where the availability of nutrients comes in.  If you work out for too long, the available nutrients to those muscles is diminished and you will not see the same kind of results.

Take recovery seriously.  The most effective weight training plan to increase size actually calls for a certain amount of restraint.  This can actually make things easier for you in the long-term, knowing that you have to spend less time and less effort to achieve more satisfying results.

Basic Bulk & Power Routine

This weeks video continues our Lessons of the 50s Series.

Today we spotlight a very popular bulking and power routine from the 50s and 60s.

There are gems in this routine and if more people would follow this routine than the ones in the muscle rags, there wouldn’t be so much confusion on building muscle and raw power.

Enjoy the video.

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