Building Muscle Mass

Building Muscle Mass With A Power Cycle

Building muscle mass with a power cycle. Desperate for pounds of new muscle? Forget the isolation exercises, for get the weight training routines that have you going for the pump, the burn, flushing the muscle with blood, or any of that other nonsense.

Avoid Muscle Soreness

Avoid Muscle Soreness If You Want to Gain Muscle Tone

Muscle Soreness Means That You Have Damaged Your Muscles

For the most part, when you experience muscle soreness after a workout, you have damaged your muscles. Muscle soreness is all right if you are mainly focusing on gaining muscle size, but you will want to avoid it if your goal is to tone your body. You see, if your goal is muscle size, you do want to damage the muscles to a certain extent and then eat to rebuild the muscles over a 48-72 hour period of time. After the muscles have repaired, they will hopefully gain a little bit of size.

Why You Want to Avoid Muscle Soreness if You Want to Get Toned

When your muscles are sore, you need to rest those muscle groups. The problem with too much rest is that you are not burning calories when you rest. Getting toned is all about moving, not resting. To burn off maximum amounts of body fat, you need to burn calories as much as possible all day long. Remember, muscle tone is a function of low body fat...low body fat is achieved by a low calorie diet and a ton of cardio.

Muscle Soreness Can Lead To Overtraining

If your body is sore and you hit cardio hard, you will have a strong chance of getting overtrained. The problem with getting overtrained is that your body will release a hormone called cortisol. Cortisol is released by your adrenal glands when your body is put under too much stress. The problem with having a high level of cortisol is that is blocks your ability to burn belly fat. If you want to get a ripped 6 pack, then you want to do your best to limit the amount of cortisol released by your body.

How to Avoid Muscle Soreness

The primary cause of muscle soreness is stressing your muscles too hard while weight training. If you have read any of my other articles, you know I recommend a workout consisting of a lot less lifting than what most personal trainers recommend. You really don't need to kill yourself while lifting. Pick 2-3 exercises per body part and just hit 3-4 sets for each exercise. Don't train to failure and never do forced reps or negatives.

Gaining Muscle Tone is All About Lowering Your Body Fat Anyway

I can't emphasize this enough...muscle tone is achieved on the cardio section in your gym, not in the free-weight area. Almost every person I see in the gym would benefit from doing about 1/2 the amount of lifting they do now and twice the amount of cardio. It isn't glamorous, but it works. If you want ridiculous muscle tone, then spend more time on cardio and less time making your muscles sore.

Avoid Muscle Soreness...You Will Be Happy With The Results!

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Core Muscle Training

Core Muscle Training - The Mighty Spot The Good, Bad, And The Ugly

When one is potentially unable to perform a certain core muscle training exercise on their own, then they require "a spot".

1. Usually the case is that the weight is heavy for the trainee, and while he probably will be capable of a certain number of reps, he possibly will not be able to perform the complete exercise within his desired rep range, on his own. Hence he will enlist the help of a spotter. This is an important step in maximizing core muscle training as it allows the trainee to complete those last so important reps of the exercise which contribute the most to building size and strength.

2. Another reason the trainee utilizes a "spotter" during core muscle training has to do with maintaining proper form, performing a "one rep max" in which the trainee is only concerned with determining his strength level and progress by finding out how much weight he can lift for one repetition.

3. A third reason a spot is used for core muscle training, is as a psychological aid which will be discussed further below.

Common exercises which generally require a spot during core muscle training with heavy weight are free weight bench press, and free weight squats. Though any exercise can utilize the added core muscle training and building benefit of a good spot, these are the two big dogs that require a spotter when using heavy weight.

Procedure for a spot during core muscle training:

The spotter will generally only slightly assist the lifter in the reps where he begins to show signs of struggle. Then the spotter will increase his assistance until the trainee is clearly no longer able to perform another rep, at the completion of the previous rep. Here the spotter assists the trainee in racking the weight, thus completing his core muscle training set.

The universal problem: the "jackass spotter":

Unfortunately there are no "schools for spotters" in the typical gym. If there were perhaps there would be less of what we coin as, "the jackass spotter". This is the type of spotter who will practically lift the bar with all his might from the onset of the exercise. He will not even wait until you need the spot, he will begin assisting you from the get go with all his might, successfully negating any muscle building effect from your core muscle training.

Envision this:

One can imagine psyching up for a core muscle training big lift, only to have the jackass spotter end up doing all the work. At the end of the spot, the jackass spotter will immediately proceed to say, "good job bro, it was mostly all you." The trainee tends to be too exhausted, frustrated, and bewildered at this point to do anything more than nod his head. Now one may say, well he can just do another set, and use another spotter. Wrong. For the jackass spotter always follows up with, "let me know if you need another one bro, I'll be right over here." And again the trainee tends to give a frustrated head nod, while the core muscle training destroyer will wait nearby in the wings, periodically looking over ready to rush to the aid for another "spot". Hence the trainees entire core muscle training set is rendered essentially useless.

Precautions:

So it is necessary to be cautious when asking for a spot. A general and obvious rule is when looking for a spotter for your core muscle training heavy lift, attempt to choose the power lifter over the disco bodybuilder. That is, one who is engaged in the business of serious weightlifting, and not one whose neon shines as heavy as his hairspray.

Ego check:

It is worth it even if you have to travel across the gym and ask someone you know or have observed as being a more serious core muscle training lifter. Of course you run the risk of that individual being so serious as to not have the time or not wanting to break his concentration to give a spot. But, most of the time the lifter will be supportive as he's been there at one point himself, and will provide you with the spot. Though if not, don't feel slighted or insulted, instead appreciate and respect the individuals seriousness in regards to core muscle training, and simply move on, asking someone else.

But the main key is to always get a spot if your going to attempt lifting heavy weight during your core muscle training routine with free weight exercises such as bench press and squat.

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