Bodybuilding Training Article from EricsGym.com

Six Simple Steps to Catapult Your Muscle Gains

Home Gym Equipment

Individual Stations

Folding Bench Press

Adjustable Combo Bench

Flat Bench

Heavy Flat Bench

Adjustable Spotter Bench

Bench Press Spotter

Basic Bench Press

Self Spotter Rack

Power Cage

Hip Sled

Dumbbell Bench

Smith Machine Bench

Jones Machine

Back & Arm Machine

Cable Crossover Machine

Squat Rack

Preacher Curl Bench

Roman Chair

Hyperextension Bench

Seated Calf Machine

Vertical Knee Raise

Hack Squat Machine

Power Rack

Power Rack Bench Combo

Power Rack Lat Attachment

Leg Extension Curl

Ab Crunch Board

Dumbbell Rack

Flat Incline Decline Bench

Utility Bench

Smith Machine

Smith Lat Attachment

Plate Loaded Gym

150 lb. Weight Stack

Selectorized Home Gym

Preacher Curl Attachment

Bench Squat Combo

Lat Machines

Phys-X Free-Standing Lat Tower

Olympic Weight Tree

Standard Weight Tree

Ab Crunch Machine

 

Home Gyms

Home Gyms

Performance Trainer

Biangular Gym

Two Stack Gym

4-in-1 Free Weight Gym

All-in-1 Free Weight Gym

Smith Gym

 

Cardio Equipment

8k Treadmill

10k Treadmill

Elliptical Trainer

 

Miscellaneous Items

Body Solid Miscellaneous

Bodybuilding Accessories

Gravity Inversion Boots

Ab Blaster Slings

Olympic Adapter Sleeves

Rubber Floor Protector

Olympic Shrug Bar

Push-Up Bars

What if I were to tell you that throughout the years there has been a growth of strength training techniques that have no scientific proof to back them up. Well there are hundreds of them, do yourself a favour, have a look at the facts presented in this outline of muscle gain principles and make up your own mind.

Below you will find the Scientific Guidelines for strength training that have always been around for a long time but not followed by many main stream training systems these days.

1. Limited Energy Level

A strength-training program should be short and simple as you only have a limited amount of energy per training session.

Scientific studies reveal that blood sugar levels (energy) start to deplete after 30 mins, so exercise selection and the time taken to perform them is crucial.

What you should be aiming for is stimulating as many muscle fibres in the shortest period of time available.

Your blood sugar levels deplete after high intensity training (usually between 20 - 30 minutes) and remember that you need energy to recuperate after the workout.

The trick is to give yourself a high intensity workout before your blood sugar level depletes, and then you will have given your body the exercise that it requires to gain the maximum amount of muscle possible.


2. Progressive Overload

Progressive Overload is the main exercise principle you need to be aware of in order to get the results that you're after with strength training.

The two most important points are:

• Complete your exercise with perfect technique
• Push to total failure when doing a set and overload the weight on the bar progressively. (Overload your targeted muscles to beyond what there used to)

Basically this means that when the body is stressed by high intensity training beyond its normal demands, the body will adapt to these new demands of improved strength.

When I say "normal demands," I mean what level of stress/strength your body is used to now.

An example: The set that you performed last week using the same technique and weight, your body will now have adapted to. If you stay at this level your muscles will not become stronger or bigger, so this is where the Progressive Overload plays a major part.

Once your muscles have adapted to a particular weight then it'll be time to overload them further (add more weight, speed, repetitions). You'll need to keep on repeating this process of overload if you want to become stronger.

Remember to always use ‘Good Technique’ Technique must never be sacrificed for extra load.


3. Training Frequency

The sad reality is that the popular high volume type of training that you find in bodybuilding books and magazines (and used by the stars) is irrelevant to the majority of the population and has a shocking failure rate.

What is good for Joe Star is probably not good for you. Everybody has different genetics; most of us have poor genetics and are not taking steroids like the stars.

The only way the majority of us can make any gains at all is to perform short intense workouts followed by long periods of rest so that we don't overtrain.


4. Over-Compensation

Many studies conducted around the world have shown clearly that recuperation from strength training requires far more rest time than previously thought.

Infrequent, short, high intensity weight training sessions, followed by the required amount of time to recover and become stronger is necessary for you to increase your functional muscle.

Here's what you need to do - allow your body enough recuperation time for over compensation to take place, so that the muscles can adjust to their new strength and growth.


5. Exercise selection for intensity

I can't stress enough of how exercise selection is absolutely crucial. There are only a few exercises that you really need to perform. These exercises consist of multi-joint movements.

These particular exercises are far superior to that of isolation exercises (working 1 muscle group at a time) because you are required to use more muscles from every muscle group.

By using these exercises your whole body will be worked hard.


6. Visualization

Over my 20 years in the industry, I've noticed that this area is by far the most neglected by mainstream health and fitness professionals...

Most books or courses concentrate on the physical side of muscle gain or fat loss and completely neglect the mental side of things.

By training your mental state as well as your physical body you can even further progress in muscle growth.
Now that you know these strength-training principles put them to the test straight away and stop wasting your time in the gym.

Gary Matthews is the author of the popular fitness eBooks Maximum Weight Loss and Maximum Weight Gain. Please Click Here for your 'free' weight loss e-course.


Dumbbell Sets with Rack
on Sale with FREE Shipping

Free Weights

300 Lbs. Olympic Barbell Set

Troy Olympic Weight Plates

EZ-Grip VTX Olympic Barbell Set

VTX Olympic Weight Plates

160 Lbs. Regular Barbell Set

Regular Weight Plates

Regular 1-inch 7 Foot Bar

Texas Power Bar

Trap Bar

5 Foot Olympic Bar

210 Lb. Olympic Weight Set

300 Lb. Olympic Weight Set

390 Lb. Olympic Weight Set

400 Lb. Olympic Weight Set

480 Lb. Olympic Weight Set

500 Lb. Olympic Weight Set

570 Lb. Olympic Weight Set

600 Lb. Olympic Weight Set

700 Lb. Olympic Weight Set

7 Foot Olympic Chrome Bar

EZ-Curl Olympic Bar

Olympic Barbell Weight Sets

Olympic Weight Plates

Regular Barbell 160 Lbs.

Regular Weight Plates

Dumbbell Sets with Rack

Olympic Style Dumbbell Handle

Star Lock Threaded Dumbbell Handle

Spring Lock Collars

Shrug / Deadlift Olympic Bar

 

Pro-Grip Cable Attachments

Body Solid Pro-Grip Cable Attachments

Pro-Grip Multi-Exercise Bar

Pro-Grip Balanced V-Bar

Pro-Grip Triceps Press down Bar

Pro-Grip Revolving Straight Bar

Pro-Grip Multi-Grip Lat Bar

Pro-Grip Pro-Style Lat Bar

Pro-Grip Revolving Curl Bar

Pro-Grip Stirrup Cable Handle Pro-Grip

Pro-Grip Seated Row Chinning Bar Combo

 

Standard Cable Attachments

Body Solid Cable Attachments

Heavy Duty Lat Bar

Pro-Style Lat Bar 28" Long

Pro-Style Lat Bar 38" Long

Padded Black Lat Bar

X-Long Lat Bar

3-Way Lat Blaster Bar

Triceps Press down Bar

Revolving Triceps Biceps Bar

 

Leather & Nylon Items

Body Solid Leather & Nylon Accessories

Nylon Wrist Wraps

Pro Power Grips

Leather Ankle Strap

Nylon Ankle Strap