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Fitness Tips For For 1/20/2010
Muscle Building Rules
by Paul Becker
After 30 years of being involved in bodybuilding and fitness,
I feel the following are the basic laws of building muscle
and are what make any muscle building program work or not
Muscle Building Rule 1: Muscles are composed of bundles of
fibers with the ability to contract and relax.
Muscle Building Rule 2: By contracting and relaxing muscle
can perform work, which is measured by force time distance
Muscle Building Rule 3: A muscles power is measured by work
divided by time (Foot Pounds per Second).
Muscle Building Rule 4: The power of a muscle is in direct
proportion to its size.
Muscle Building Rule 5: When muscle are subjected to stress
they will attempt to adapt so they can better deal with
similar stress in the future.
Muscle Building Rule 6: When the stress is the progressive
generation of power the muscle attempt to adapt by increasing
in strength and size.
Muscle Building Rule 7: Muscles stressed beyond their ability
to adapt will not gain strength and size and may even lose
strength and size.
Muscle Building Rule 8: Muscles too long without exercise
stress will atrophy and lose strength and size.
So how to you progressively force your muscles to generate
more power and thus grow?
Always use good form to make sure the targeted muscles are
actually doing the work.
Use a full range of motion (maximum distance) while still
keeping the muscles under tension (maximum force).
Progressively increase the weight used (more force).
Increase reps (more distance).
Progressively shorten rest between sets (less time).
That is the simplicity of it, gradually but progressively
make your muscles do more work in less time and they will
Some great techniques that make your muscles do more work
in less time are pre exhaust, super sets, tri sets, drop
sets, giant sets, rest pause, negatives, escalating
density training, etc.
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assume any liability for the information contained herein.
The Information contained herein reflects only the opinion
of the author and is in no way to be considered medical advice.
Specific medical advice should be obtained from a licensed
health care practitioner. Consult your physician before you
begin any nutrition, exercise, or dietary supplement program.