Your body has about 650 muscles. No matter that you care about just four or five of them, all of which can be sculpted with maybe a half-dozen strength-training exercises. You still need all of them to perform the normal functions of everyday life; breathing, eating, walking, sucking in your stomach at the beach. Of course everyone wants to have the perfect body; however, few of us don’t effectively know how to reach our body building goals. Since muscle growth is such a slow process, weight-lifting should be broken down into three muscle developing stages.
The first stage of muscle development is the process of preparing your muscles for growth. This is the stage all beginning weight-lifters should start from. A muscle will not grow until the muscle is at its’ peak condition; this means your have to slowing condition your muscles in order to move to more powerful and intense exercises. In this stage, you want to do lots of different exercises and variations of exercises; use a high number of repetitions, at least 12. However, only do each exercise once during your workout. Most beginners have the mistake of trying to push themselves to hard at the start of their training and find themselves so sore they won’t be able to train for a week or more.
Soreness is the sign that your muscle are not at its peak condition. This is why advance lifters don’t get muscle soreness nearly as bad as beginners, even when the advance lifter does much more intense workouts. Try to do exercises that isolate a muscle or muscle group rather that multiple muscle exercises. An example would be doing a set dumbbell flies, instead of a set of barbell bench press, for your pectorals exercise. Try to train three times a week having at least a days rest between workouts.
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Set up your workouts so you are doing “push” exercises one day, such as presses and squats, and “pull” exercises on the next workout, such as pull-ups and hamstring curls. This is a good way to keep track of your training and it makes sure your muscles get enough rest in-between workouts. This stage of muscle growth takes around six months of training in order to move to stage two. Stage two is the start of the actual muscle building process. After six months of training: you have largely improved your muscular strength; noticed your muscle soreness after workouts has decreased; noticed an increase in your muscle tone; and hopefully look like you are one step closer to reach your desired strength training goal.
During this stage, you will notice a slowing down of the gain of muscle strength because the only gains of strength, from here on out, are due to gains in muscle mass. For lifters that have been lifting frequently for over a year, it is okay to start at this stage. Now is the time to start lifting more intensely, with more set, and less repetitions. Try to use as much weight as you can use to do seven to ten repetitions during each exercise. Your muscles have toughened up, but don’t let that trick you; your body still isn’t use to the hard, intense body builder’s workout programs with the ten sets of bench presses. Therefore, only do about two to three sets per exercise and one set for an exercise variation.
If it is a “push” day and you are working out your pectorals, either do three sets of flat bench press or one set of flat, one decline, and one incline. It is best to do lots of variations at this stage of muscular development to allow muscle growth from all parts of the muscle. Stage two is the time to start multiple muscle group lifts, known as core lifts. Core lifts are exercises like such at the bench press, pull-up, and squat.
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It is best to do the core lifts at the end of your workout. Say it is a “pull” day, start out with some bicep exercises in order to tier your biceps; when you do your pull-ups later, your back will have to do more work since your biceps are tired. Work in one core life for the upper and lower body per workout. Do stage two three days a week, with at least one day of rest in-between, for another six months.
Stage three is the most advance stage for strength training. Only very frequent lifters that have been lifting for over a year should jump straight into this level of workouts. Let’s hope that you have gained some muscle mass from stage two and are happy with your results so far. Now prepare yourself for the hardest body building workouts. These workouts have low repetitions, high number of sets per exercise, and feature more core lifts and less isolated lifts.
Use as much weight per exercise to push out around four to six repetitions. Do around three to six sets of each exercise depending if you are working the same body area in another exercise you do during the workout. Try to do about half isolated lifts and half core lifts. A good stage three workout for an upper-body “pull” day would be: abs, an isolated exercise; biceps curl variations, isolated; variations of back rows, core; and finally pull-ups variations, core. During the variations of exercises, do about two sets per variation. Stage three is three days a week with at least one days rest in-between exercises, as well.
Continue in this stage until you reach your desire strength training goals. Remember that muscle growth is a very long and slow process, and it needs a healthy, high-protein diet as well as weight-training. It takes time and a lot of effort in order for sufficient muscle growth to accrue. It really isn’t all that bad though; after the first month or two going to the gym will just be a habit and you won’t be walking around as sore from the lifting. Research has shown people up to the age of 65 can built muscle and strength; therefore, almost anyone, by following the three stages of muscle development and training, can reach their strength training goals with success!
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