Ticket #5369 (new enhancement)

Opened 2 years ago

The Best Way To Build Great Muscles With GMAX

Reported by: james11 Owned by: Dr. John Stevens
Priority: minor Milestone:
Component: component1 Version: 1.0
Keywords: GMAX Cc:


My review about Fitness and Muscle Building

In this article, in weightlifting, I will describe the basic theory of how to build muscle. The intended audience for this article, is a person who want to start weightlifting in order to develop their muscles, to strengthen, but are beginners the basics of how to build muscle. Before you start lifting weights, because they will help to develop appropriate training programs in order to achieve the specific goals you want to develop your muscles, you are able to understand the concepts discussed here it is important, but the growth of the muscles that affect not been described in this article a number of factors, it is important to understand that there is too much is also important (for example, motor skills and nutrition, to name a couple) it . We believe it has been working on more articles on this topic, and you want to post them immediately.

 Introduction of muscle building

He see man back so as to build muscle by lifting weights
To build and maintain muscle mass, is an important component of fitness program well rounded. However, since it is feared that it is necessary to understand how the technical knowledge to build muscle, either tend to avoid this aspect of the training, some people, they are they because I think, to build muscle too much, to be developed too large physically. Unfounded these concerns, it is not necessary. This, to learn how to build muscle through weight lifting is simple, and it is possible to create a weightlifting program that you can strengthen the muscles without gain excessive significantly it. On the other hand, your goal is to add some bulk to your physique is entirely possible, and also build muscle mass. It is mentioned weight type of program to employ to determine the muscular strength, size and simply. You need to understand the theory behind and why growth method so as to be able to develop a training program that allows you to achieve the body type ideal muscle just for you. In order to reduce body fat and increase metabolism, and improve the physical appearance of your, in order to increase your strength, to improve the overall health of your, your ultimate goal is, increase bone density , by build muscle to improve coordination and ability athletics and your confidence, regardless of what.



By you exercise a force to tasks based on the weight optionally, can develop stamina muscle strength, and size, Karate is a form of exercise. The amount of weight you lift exactly, so you can the number of iterations range of motion of each lift the muscle, angle, and speed, to generate and control the rest how much you, weightlifting, it is the muscle activity between sessions and exercise when your is ideal for building. Each of the above factors, I will affect the way, and more muscle to grow. If you know how your muscles to grow, even in any combination of muscle strength, muscle mass, or muscle strength, and you is to use all of the elements necessary to achieve the desired result it that it is possible to create a weightlifting program that will allo.

Martial Arts term

Before you move forward, a number of terms, we used a weightlifting should be commonly understood.

(Often referred to as the "representative") is the completion of the single of the full range of movement of a given year by repeated. Must be in the same place where it was first time it is repeated at the end of each iteration weightlifting. If you do push-ups (in this case, the weight is the weight of his body), it begins with your arms straight, lower yourself to the ground and then, you push back up there again straight your arms you There is a need. This is a rehearsal.


On the other hand, repetition maximum (1RM)
The maximum amount of weight, you can complete a full repeat of the one year that you have specified.


The set is a number of repetitions to be performed continuously without rest. For example, it is recommended that you perform a set of repetition of 20 times, while the push-ups. You will complete the set that must be the 20 push-ups without having to stop between each iteration.


The rest will be exactly what you expect that you will say. Group of muscle is not active, the period of rest. Rest, refers to the amount of time of exercise session between the time of measurement between sets, was measured in days in minutes usually.


For strength weightlifting, is a measure of the amount of tension created intramuscularly, the best way to control them is due to the amount of weight you lift.



The time required, I will measure the break time and practice weightlifting actual. Number of sets in order to perform a number of iterations to run during the period of rest between sets of your you and, per set, has endured a factor.


Frequency, is a measure of the frequency with which they occur training. Normally, the frequency is measured on a weekly basis. For example, it would be possible to complete the whole body exercise three times a week.


Your body has developed the ability incredible to adapt to the various needs that have been placed on it. To build muscle, and meet them, as a result, they need to submit a claim is difficult to be adapted so that the application tiring too. In essence, the muscles will become stronger if you give a good reason for them to you. Because there is no need to get is perceived strongly something, to complete the muscles of her to experience growth at all to be to exercise is easy little.


You, it is necessary to place the muscle in order to make sure they grow, the type of application is called overloading. This is another way of just saying that there is a need to perform exercises that require more muscles than are accustomed to they. As an adaptive response, (muscle growth) hypertrophy, will be held then. While training the muscles, overload, is an important concept to keep in mind. Muscles must reach a certain threshold of overload before it can recognize the need to adapt. People who know how to really understand, build muscle, this is the basic concept. When passing through the movement without stressing the muscles beyond the threshold of overload simply you will experience muscle growth little or no.

I apply the theory

It can be controlled to achieve an overload of the muscles, these variables, three variables are defined in terms section already, methods applied to determining the type of muscle adaptation experience. They are frequency intensity, and duration. Basically, you are using them, it is a variable that needs to be manipulated in order to develop a weight lifting program to adapt to the way you want to have muscle. Whether they are strength strength, or size, is the frequency intensity of the control variables that you can achieve the development goals of the muscle, and duration.


Controlling the intensity, has a greatest impact on the type of muscle growth you will experience by the amount of weight you lift. The strength training, in the case muscle strength is a primary goal of you, the main goal of your, while must be to lift the light weight, you need to lift the weights you. The main goal of you, if muscle hypertrophy is (increased mass / size), it is necessary to generate the amount of body weight in the meantime. The following is a more detailed guidelines on how to develop a weight lifting program based on these principles.

Note: Due to the amount of weight that can anyone lift is different, the following guidelines, the use of the predetermined amount of weight, cause as a percentage of the maximum of (maximum repetition repetition of you that are defined in the section "above in section terminology must "in this article, we reduce the maximum 1RM of one iteration of the place) now. Therefore, for each (bench press, squat, and barbell curls, for example) of weightlifting exercises, to search for the appropriate amount of weight lifting, you need to give the first of 1RM for each exercise. Please see the 1RM calculator to estimate the 1RM you.

How to build muscle

The main purpose, if it is a muscle, you need to create a program of the practice of weightlifting in accordance with the following guidelines.

High amount of 85% or more of 1RM weight more
Powered number of set 2-6
The run repeatedly for a set of 6 or less
The rest between sets 2 to 5 minutes
How to build muscle size and (hypertrophy)

The main purpose, if muscle mass, or hypertrophy, you need to create a program of the practice of weightlifting in accordance with the following guidelines.

The amount of body weight is removed within 67% up to 85% of the 1RM
Number of sets is done in 3-6
6-12 repeatedly executed for each set
The rest period set 0.5 to 1.5 minutes
How to build the endurance of muscle

The main purpose, if there is a muscular endurance, you need to create a program of the practice of weightlifting in accordance with the following guidelines.

High amount of 1RM 67% by weight or less
Number of sets is done in 3-6
Iterations performed for a set of 12 or more
Rest period of less than 0.5 minutes between sets
Baech, Earl, and three meals of the above guidelines have been modified from the Essentials of strength training and conditioning for the Wathen (2000).

Your goal, I remember indications that all of the above, the strength should be in the order of each set, size, or strength, whether it is muscle tension. If the muscles are not overloaded, when you pass through the movement of just you, and you have to waste your time. So, then, the obvious question is how to ensure that the muscles that have been overloaded for each set always? The best way to achieve overload is to increase until failure. That is, this means that they can not be completed until another iteration in an appropriate manner, that is, should be increased. If this problem occurs, you've exhausted your muscles to the point there is no doubt that it is not possible it is to continue, you are exposed to overload.

What about the frequency of You? You may have noticed that it is not shows how often it is necessary to display the session of weightlifting any of the above instructions. Because it depends on the number of work out another variable that has not been discussed here really, this is a difficult question to answer precisely. In general, weightlifting, training 2-4 weeks. The conventional wisdom, I have said should allow at least 48 hours of recovery time between sessions of exercise of muscle groups a given building muscle. Prior to training again, for example, if you train the biceps of you on Monday, you must wait until Wednesday at the earliest.

Why  GMAX is important for Muscle Building

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