1. Progressive Muscular Resistance is the only way to develop quality Muscle. Weight Training provides the body with this incredible stimulus to grow.

2. Short intense bursts of intensity for not more than 1 hour is recommended. You can get more results from a 40 minute High Intensity Exercise plan than 2 hours of low intensity, talk-with-everyone-at-the-gym workouts.

3. Always remember the 80/20 rule to Muscle Building. Basic exercises{ Compound ones } will provide your body with the stimulus to grow than fancy isolated muscle exercises. Compound Exercises not only makes your workouts more fun and challenging but they also increase the demands on the body more than other exercises combined. Here is an example - Squats uses over 200 muscles in the body. Go figure!

4. Exercise entire body part once a week. No more no less. You hit the muscles with incredible workouts and than give 1 full week to recuperate, that's how muscle develops.

5. Work all muscle groups. Never neglect legs and calves lest you will have chicken legs.



Getting started on your Muscle Building Workout.


Step 1. Decide exactly the days you will exercise, the days you rest, the exercises you perform and your rest periods.
To Build Muscle exercise 3-4 days a week. Not more. The sample Workout section will give you 3,4 and 5 day workout plans. The Exercises section will provide you with the best Exercises by body part and tips on how to do them correctly.


Step 2. Warm up and Stretch.
Warming up and Stretching are crucial to an intense muscle workout and to prevent injuries.
Warming up your body pumps fresh oxygen-rich blood to your muscles helping them prevent overstress thereby avoiding injuries and also flushes the waste products of muscle metabolism namely Lactic acid. Cardio and Calisthenics are excellent as a warm up.
Stretching helps increase range of motion, makes training safer and makes your body incredible flexible.


Step 3. Proper Breathing
It will help you lift better and more. Simple tip. Exhale while you exert.


Step 4. Pick up the workout plan from Sample Workout Section and get started.
Perform 8-10 sets per major Muscle group and 6-8 sets per minor Muscle Groups.


Step 5.Progressive Muscular Resistance = Muscular Growth.
Again the adaptation skill of your body and mind comes into picture. Your body grows only in response to progressive stimuli. Keep up your intensity level and add at least 5 lb to major muscle exercises and 2.5 lb to minor muscle exercises every 1-2 weeks. If you keep performing the same weights every time you will stop to grow.


Step 6. Every Workout Plan works but nothing works forever.
All your life your body have been adapting to any new stress it encounters and it does the same with Weight Training. After a period of 3-4 weeks your gains will drop as your body gets adjusted to the exercises. Keep adding a few new exercises so that your body never gets in the comfort zone.


Step 7. Avoid Overtraining and Under training at all costs.
Most of us are guilty of Under eating and overtraining. To avoid this follow the nutrition plan and monitor progress. To avoid overtraining take a 1 week break every 8 weeks. In that week you can perform other sports like swimming, tennis or whatever you like. But give your body a break.


Patience and Persistence is the bottom line.
These tips work wonders only if you let them. The best plans in the world are not even worth the paper they are written over if they are not executed.

Once you get started measure your progress every 2 weeks. Increase Calories and/or intensity { add more weight and perform more reps.}


Building Chest Muscles.
1. Flat and Incline Bench Press
2. Dumbbell Flys or Peck-decs or Pullovers


Building Shoulder Muscles
1. Shoulder Barbell Press
2. Lateral Raises


Building Back Muscles
1. Chin-ups/ Lat Pulldowns
2. Bent-over-barbell rows
3. Deadlifts

Building Leg Muscles
1. Squats
2. Leg Curls
3. Calf Raises
Building Arms and Forearms

1. Barbell Curls
2. Dumbbell Curls
3. Dips
4. Triceps Pull downs/ Triceps Extension
5. Wrist Curls


Building Abdominals
1. Crunches
2. Reverse Crunches

In the Exercise Database you will find many more exercises than mentioned here. I have included them to spice up your Workouts from time to time so that you avoid boring sessions. And yes to avoid overtraining I have included various Workout plans.



Sets, Reps and Rest
For Muscle Building perform at least 4-6 sets per exercise for 4-8 reps resting not more than 90-120 secs.





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