BASIC RULES FOR MAXIMUM MUSCLE GAIN
For attaining maximum benefit from weight training, your training program must be based on fundamental principles. This is the key for laying basic foundation for maximum gains.
I am going to explain some primary steps of basic training.
First, warmup should be done thoroughly with some free hand exercises.
Warm up dilates the blood vessels to increase blood flow to each and every muscle fiber.
Secondly, do some stretching (Dynamic-slow and rhythmic) exercises for each and every muscle group for achieving maximum flexibility around the joint. I see most of the guys in the gyms; they don’t want expense some time for starching even after knowing its importance in sports.
Mobility or dynamic drills for activation of synovial fluid between joints.
Now, very light and slow aerobic movements, as the name indicates “ those exercise which is performed in open air” because this is the time when your blood gets maximum oxygen from air and this type of activity will improve your cardiovascular efficiency, vital capacity of lungs as you can say “cardio respiratory endurance”
I would like to clear a misconception here and which is very common among fitness enthusiasts, that doing aerobic activity like on treadmill or cross training fashion, they will loose their weight or hard earned muscles but this is myth, in reality your body will not loose a single pound of weight in the form of fat until your heart rate does not reach at target level, every person has its own target heart rate for loosing body fat. After that deep breathing is equally important part of cardio training.
Now, we move on to some resistance exercise, as the name indicates, you will have to add resistance to your muscles for cell growth (hypertrophy).
In weight training, each repetition must be in strict form, rhythmic with adequate intensity. The first set should be 15 to 18 reps.with light weight as warm up set for a particular muscle group, now you have to perform actual result producing sets and upcoming sets should contain 8 to 12 reps.and be intense enough to muscle failure, at this point a single repetition must be impossible to perform. At the time of muscle failure, you will feel chronic pain due to lactic acid buildup within muscle tissue, at this time you will have to concentrate on deep breathing ,because due to deep berating maximum amount of oxygen mix with blood and buffers the effect of lactic acid within the muscle tissue.
The pattern of performing a reps must be “Eccentric path (towards gravity) will be more in time then concentric path (against the gravity); it means eccentric path should be in strictly controlled and slow in manner. Don’t allow momentum to complete the repetation, if you do in this manner, you will make yourself fool and satisfy only your ego, resulting no gain, injury, muscle pain and finally boredom.
The right time to increase the weight is when you are able to complete a set ranging between 10 to 12 reps, and increases the weight enough to require full efforts to complete 6 to 8 reps.