Body building training requires a lot of physical and mental exertion. The feeling of knowing that you will be grabbing cold iron and then lifting it until you’re exhausted can be invigorating for some, yet very stressful for others. Stress and lack of knowledge can lead to loss rather than gain unless you brace yourself with some of the basic body building foundational principles which lead to muscle growth.
1. Warm-up with Mild Stretching
Don’t make the mistake that many bodybuilders do by grabbing the barbells and dumbbells without proper warm-up. Stretching is an extremely important component in any body building program and all fitness programs—no matter your goals, sport or level of experience. The more flexible someone is the more they can lift and the less they will get injured at any given intensity. It is important to first warm-up with a low intensity aerobic exercise (walking, stairclimber, bike) for 5-10 minutes. After a brief warm-up you’re ready for the stretching. Five minutes on the muscles to be worked is sufficient. I do not recommend intensive stretching to take place before resistance training. A host of recent studies has shown that it can actually make you weaker, not stronger. Intensive stretching such as “Fascia” stretching is excellent and beneficial, but never before the workout. Here are some considerations regarding stretching:
–All stretches should be held at least 15-20 seconds in a static position.
–All stretches should isolate a given muscle (specifically the muscles to be worked)
–Stretches should be done between sets and immediately following workout. Stretching that follows the workout can actually help with recovery by helping circulation of the proper nutrients to the worked muscles. There are studies that try to disavow this truth, but they are weak at best. In any case, it can’t hurt only help.
2. Don’t choose Dumbbells over Barbells
If you’re a beginner or even an experienced bodybuilder and maximum muscle and strength increase is your goal, then you should choose barbells over dumbbells. The additional distraction of trying to balance and stabilize the weights can cause a significant decrease in the overall total poundage that the individual can lift. This will result in less muscle and strength increase. A good rule to follow is this: if you can lift more weight with the barbell overall than you can with dumbbells separately, choose the barbells. I’m not against dumbbells and I believe that they are an integral part of a resistance program. But I would not recommend them to the individual that wants fast gains in strength and size.
3. Don’t lock out on Heavy Pressing Movements
It is important to keep the joints bent through the entire range of motion, especially when performing low rep, heavy sets. This prevents the potential dangers of allowing for a relaxed muscle. Here is the problem with relaxing the muscle during a set: if the muscle is relaxed that means it is not supporting the weight, but rather the weight is being supported by non-contractile tissue such as ligaments and bones in the joints, which can lead to injury. It’s important to understand, as well, that you can cause just as substantial of a contraction without the lock out. Keep in mind that it is acceptable and good practice to do so in lighter weight sets as it can help with the removal of wastes and increase oxygen uptake. Perform both heavy and light movements to incorporate the benefits of both.
4. Use Training Straps
If size and strength increase is what you want, then you must invest in a set of training straps. Since the forearms, wrists and hands can tend to weaken long before the intended muscles, straps are a great way to push out more weight and reps. The forearms can be what we call the “weak-link” in a heavy set, particularly when working a large muscle group. And so, straps can add some much needed support. I also find that they can help bring about a good mind/muscle connection since there will be less focus on trying to “hold” the weight. Straps are imperative. If you don’t have them, go buy a pair right now.
5. Don’t use Sloppy Form. Focus on Muscle Contraction
Using sloppy form in an effort to lift heavier weight is not smart. In fact, it is a formula for injury and can limit your long term growth. That is not to say that it is not beneficial to utilize what is called the “cheat” principle, which allows for some less than perfect form in pursuit of a heavier lift. However, you must have a good spotter alongside you, and you still must be in control of the weight even with the “Cheat” principle.
6. Post workout Nutrients
If you’re waiting longer than 30-45 minutes following a body building workout to consume quality proteins and carbohydrates, you have wasted away an incredible opportunity to increase muscle size through Advanced Anabolic Recovery (A.A.C). Muscles are their hungriest and most receptive following a post resistance routine. The post workout food should be a beverage consisting of protein and carbohydrates (both simple and complex). Studies abound as to the positive anabolic impact related to muscle cell volumization and increased protein synthesis.
These are just a few basic principles to keep at the forefront of your mind in your quest for muscle.
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