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     Fitness Tips For 3/6/2013

Building Muscle Mass and Definition

Sports science and general medical knowledge of muscle physiology 
and the way it relates to exercise has come a long way in the last
30 years. In the old days a bodybuilder would use a bulking up 
program most of the year and cut down to get ripped for a 

But today we know that this is no longer necessary as physiology has
discovered that you can build mass AND definition at the same time. 
In order to do this you need to very disciplined and follow a very 
specific training program. It goes without saying that it needs to 
be combined with strict dietary control.

The first step that you need to do is to establish where you will 
work out, whether it's at home or at a fitness gym. If you decide 
to train at home, gather up the equipment necessary, including a 
variety of dumbbells, barbells and plates.

Creating your exercise plan is a vitally important step as this is 
what gets you long term results but it also needs to be constantly 
changed every six weeks. You need to think about the areas that you
are interested in developing and put together a list of appropriate 

Always keep in mind that to build muscle it is strongly suggested 
that you perform at least three exercises for each major muscle 
group. For example, if you're going to be working your chest, you 
could put together a list of chest exercises, including bench press, 
incline dumbbell press and flys. It's a good idea for your list of 
exercises to cover the entire body equally so that you don't create
muscle imbalances.

Time management is what planning your training is all about and there
are many who are training to increase in size using a split routine 
working different body-parts over the entire week. For example, many 
will train chest, shoulders and triceps on Mondays and Wednesdays 
and then train legs, back and biceps on Tuesdays and Thursdays.

You want to make sure each major muscle group gets worked out at 
least twice a week, with at least 48 hours of time between working 
the muscle group so that it recovers adequately. 

For each exercise in your workout session, complete two to three 
sets of 8 to 12 repetitions. Allow yourself approximately one to two
minutes of rest in between sets and one to three minutes of rest 
between exercises.

Choose an appropriate weight for each exercise. The weight that you
use will vary with each exercise. To ensure that the weight you're 
using is appropriate, initially choose a weight that you feel would 
allow you to complete at least 10 reps. 

If you can complete more than 12 repetitions, then choose a heavier 
weight for the next set and subsequent workouts. If you're unable to 
complete 8 repetitions with the weight you've chosen, lighten the 
weight for next time. A good rule is that the final tow or three 
repetitions of each set should be very difficult to complete.

Note: For more information checkout...
Learn How to Build Muscle While Losing Fat

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Building Muscle Mass and Definition

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