How To Build Muscles - from wikipedia

Discussion in 'Fitness & Nutrition' started by KingGargantuan, Apr 13, 2006.

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  1. KingGargantuan

    KingGargantuan ♖♘♗♕♔♗♘♖

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    Home > Categories > Personal Fitness


    How to Build up Muscles
    Want to look stronger and more fit? Tired of having to keep your shirt on at the beach? Looking to increase your athletic ability, heart health, bone density, and quality of life all while losing fat? Then lift!

    Steps
    Ask your doctor about starting a new exercise plan, and make sure he gives you the thumbs up.
    Choose your preferred method of exercise - at home, at the gym, outdoors, with others, alone, etc. Everyone has a different preference for what works best for them.
    For muscle mass, choose to do compound (more than 1 joint) exercises. The body is one piece, and training should reflect that. Do not do 'bodybuilder' splits unless you are indeed a bodybuilder and have extra 'androgenic anabolic supplements' to back them up. :rofl: Pick from the following for lower body: deadlift, squat, isolateral leg work (one leg being worked at a time). For upper body: overhead press, bench press, chin, and row. Any of the previously listed exercises will do, ie. sumo deadlift, front squat, incline bench press, dumbbell row. Don't forget the Olympic lifts, which have the highest degree of transferability to real life. As they are too complex to be discussed here, Google them!
    Do not strictly do high/low rep work, since that will primarily be building muscular endurance or maximal strength. Different muscle modalities need to be worked at the same time. Work all parts of the muscle complex using ballisitc, endurance, speed-strength, strength-speed, maximal strength, and supra-maximal strength.
    Give your body a chance to recover between your workouts - this is when the muscle repairs itself and builds up. Ideally, you want at least a day in between your exercise days.
    Be patient! It doesn't happen overnight. There's no such thing as "instant results".
    Results are a third training, a third diet, and a third recovery/sleep; failure at any part could keep you from attaining your goals.



    Tips
    Cross-training between aerobic activity and weight-based training is excellent for alternating muscle groups between workouts.
    If you want to work with weights, get some proper equipment like a lifting belt and gloves, to make sure that what you do, you do safely.
    Most weight training is done in sets of repetitions - an average guideline is to choose a weight that you can lift ten times, and do three sets of this separated by a very brief rest.
    This may not seem like much at first, but as you progress and get stronger, you can begin to add on a little more weight each week.
    If you are using the barbell and there is absolutely no way that you can get someone to spot for you, you can do this: don't put the spring clips on to the ends of the barbell. This will at least give you the chance to tip the barbell to one side and drop the weights on that side in case of an emergency. Then you can easily lift the lighter side to drop the other weights and get out of the situation (if you are dropping the weights when not in an emergency, you are doing something terribly wrong anyway). However, this technique should only be used as a last resort, it does not beat having a legitimate spotter. If you don't have a friend around you can always ask another person in the gym to spot for you for a couple of minutes.



    Warnings
    If you're targeting a specific muscle group, take some time to work on the other muscles around it - otherwise you'll end up out of proportion, which can lead to injury.
    Don't overdo it on your first day out! You'll be so sore, you won't be able to do anything for some time.
    Always work with a partner if you're doing any weight work that uses a lifting bench and barbells. This is not optional - it is very dangerous to lift like this on your own. Or just simply use a power rack.
    If at any time you don't feel well during or after a workout, stop and consult a doctor if you still feel unwell.
     
  2. Layman

    Layman New Member

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    Splits are for professionals only!
     
  3. Chris3G

    Chris3G Bullshark Testosterone

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    seems like a decent article for a beginner actually :dunno: lot's of people doing bodypart splits could probably benefit from a more functional-based routine like that.
     
  4. AaronOC

    AaronOC Guest

    where can you buy androgenic anabplic supplements?
     
  5. RedGoober4Life

    RedGoober4Life New Member

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    you're aware that just about anybody can write something on wikipedia?
     
  6. DTR rex

    DTR rex New Member

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    I agree. People just starting working out should not be too focused on splits. Most people just starting out do not have the knowledge, nor the experience be spending 1hour+ on one bodypart per day.
    However, I disagree that splits are for professionals :mamoru:
     
  7. Vailripper

    Vailripper Daywalkers have feelings too.

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    I thought they are referring to the super hardcore routines that some bodybuilders use, where if you aren't using gear you will overtrain in no time. Isn't that actually true? :dunno:
     
  8. spook

    spook OT Supporter

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    true, wikipedia has no oversight
     
  9. Devil

    Devil I have become my terror. OT Supporter

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    sounds right
     
  10. Kozzy McKoz

    Kozzy McKoz OT Supporter

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    that sounds like something from Dan John's website.
     
  11. el es dee

    el es dee ...through a cloud of chalk and the midst of pain.

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    thats in fine print on every gym contract in the US
     
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