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Well, now that you (hopefully)
educated yourself on how your body works, lets move on to how to work your
body. In this section I'll discuss what different strategies you can use
in your training to achieve a desired effect, or target specific muscles,
or target specific muscle fibers. I'll supply you with a comprehensive list of exercises with details on execution and muscles worked. Each muscle group will have a sample routine for that group. I'll cover common questions such as "How much?", "How many?", "How often?" and more. Should you use more intensity? Or more volume? What's the use of stretching? How much aerobic work should I do? How often? Of course, the most perfect training program does you little good if you don't get the nutrients you need to repair damaged muscle tissue. Sure, eating lots will let you recuperate and build muscle, but you risk putting on a lot of fat which only hides your effort. Learn when to eat, what to eat, and when to eat what. Is carb-loading a thing of the past? And if you want to cut up, which diets actually work? Which don't and why? Ever heard of the 'anabolic diet'? Is is something you might want to try? Should you cut back on your fat intake? Or carb intake? So you're making progress. You're pushing heavier weights and you put on some muscle. But the last month just hasn't felt right, you haven't been increasing the weight, and you stopped growing. Well, assuming you haven't overtrained (learn the signs!!), you may have just hit a plateau. Variety is the key. Vary your reps, intensity, volume, duration, frequency, or tempo. Or try out some of the programs/strategies like German Volume Training, or High Intensity Training, or maybe the Anabolic Burst Cycling Diet and Exercise can blast you through your plateau. And if you want to just have a quick list of tips you can reference on the fly, I have a few of those on hand as well. I'll list as many do's and don't's as I can find, explaining why on the individual pages relating to that subject. If you have any you'd like to add, or wish to dispute any of mine, let me know! I hope to answer any and all questions you may have, and if I missed something, let me know!! Send me an email at klaus.rubba@muscl101.com, and I will do my best to find an answer and add it to my web page as well as send it back to you. In the GymA discussion about various equipment in the gym, and at home! Don't want to commit to a local gym quite yet? Find a complete workout that you can do at home with stuff you can find lying around.ExercisesThese are the tools of the trade, choose from a list of exercises those that suit you best. Learn which exercises are most effective for which purpose, along with some sample routines for each bodypart.Sets/Reps/Tempo/DurationThese determine the level of intensity or volume, and are often one of the major questions people have. I find that, sometimes, people spend too much time worrying about exact numbers. Here I will discuss what benefits varying ranges of reps and sets have, what role speed of movement plays, and how long you should be in the gym.Rest/RecuperationHow long should you rest between sets? Between workouts? What are the benefits/ drawbacks? How much rest is required in special circumstances such as being overtrained?Volume vs. IntensityIs one better than the other? What are the benefits/drawbacks of both? Definitions and tips.Injury PreventionInjury can set your training program weeks or even months. Here are some tips on how to avoid becoming a victim.StretchingCan a lack of stretching inhibit growth? Here's some tips on how to maximize your stretching efforts, and minimize your time doing them! Some exercise specific stretches are also mentioned, i.e. for squats.Aerobic trainingHow to maximize your fat loss with fine tuning your aerobic training program. If you hate cardio as much as I do, you'll want to read this! Unfortunately, it's the quickest way of burning unwanted fat.Training PrinciplesProgressive overload, drop sets, forced reps, super-sets, giant-sets, pre-exhaustion, negative reps/eccentric training, partial reps, rest-pause sets, pyramiding, static reps, did I miss something? Let me know!Sample Workouts and Body SplitsTrying to find a routine to fit your schedule? Which are some of the more common split routines? What are the benefits/drawbacks of various splits? Several different sample workouts to fit all sorts of schedules and goals! Programs & StrategiesHere are some programs you might want to try out to break through a plateau, or just to add some variety to your workouts.My Own Mass Building ProgramName says it all.My Own Fat Burning ProgramName says it all.Anabolic Burst Cycling Diet & ExerciseFirst mentioned in Muscle Media, learn how to manipulate your hormones to optimal levels by cycling intensity, volume, and caloric intake.German Volume TrainingExplore new dimensions of soreness with this crazy, all-out, lift-till-ya-drop routine! High volume, quick workouts that stay with ya for a few days!Tips for Gaining MassSure to become a favorite, this page has many, many tips gathered over the years from magazines, books, and the internet. Soak it all up! Print out a copy for quick reference!Tips for Losing FatAnother comprehensive list giving you dozens of tips and trivia on how to make your fat loss program more effective!High Intensity TrainingJust like it says, all out effort, maximum intensity, and low, low volume. Does it work? Is it for you? Find out. |
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Exercise is not without its risks and this or any other exercise program may result in injury. To reduce the risk of injury in your case, consult your doctor before beginning this exercise program. The advice presented is in no way intended as a substitute for medical counsulation. The developer of Muscle101.com disclaims any liability from and in connection with any information conveyed on this web page. As with any exercise program, if at any point during your workout you begin to feel faint, dizzy, or have physical discomfort, you should stop immediately and consult a physician. | ||
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