Weak Fitness

The most effective way to gain mucle mass is to design a well thoughout muscle building workout.
Planning is the key to succeeding in anything including building muscle.
Before you start your exercise you need to warm up and when you are finished your muscle exercises you need to cool down. Without proper warm up and cool down, you are leaving yourself and your muscles prone to damage and diminished results.
Doing some low-level cardio exercise followed by light weightlifting would constitute a good warmup. Just walking into the gym and starting to lift heavy weights is bound to lead to serious injury. If you injure your muscles you will be unable to continue with your workouts in the gym thus losing out on that muscle gain.
The workout element of a muscle workout is where the muscle gain starts to happen.You need a very good plan here as well. When you going to the gym you should know exactly what exercises you’re going to do and the number of sets and repetitions as well.Turning up willy-nilly and just doing various exercises without any real plan means you will get diminished results.
Your workouts will be so much better when you have a plan to follow. It also means you have a way of tracking your progress.
We all know that muscle is built by stressing the muscle fibers and that the healing process is what adds to our muscle mass.Therefore keeping detailed record of our exercises is imperative.
The previous week we were to 2 sets of five reps with 20 kg.To continue our muscle gain we need to increase the intensity of exercises either through heavier weights or more repetitions.It is recommended to maintain low reps but in this case we would increase the reps to seven.
Knowing what you achieved in the previous week will allow you to plan what you will do this week.Is it at least clearer what the significance is of planning your muscle building workout.
Exercising one muscle group per week is good practice.Don’t try exercise the entire body in one day as this will defeat your efforts to gain muscle.
Combine legs together with abs for your first gym day in the week and you then combine shoulders, triceps and chest for your second gym day in the week.On day three in the gym you do back, biceps and forearms. Make sure that you have at least one days rest between days in the gym.
To complete your workout plan you need to decide what exercises you want to do for the particular muscle group.for example for back exercises you could deadlifts, overhand chin-ups, bent over dumbell rows.
As a general guideline plan to no more than 5-7 sets in total for large muscle groups such as the legs and no more than 2-4 sets for smaller muscle groups such as biceps.
As regards reps plan to do 5-7 reps for large muscle groups and 10-12 reps for small muscle groups Once you can pick up the weight for 7 reps for 2 sets for example then its time to increase the weight.
So have fun planning your muscle building workout.
Remember planning will bear results.
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