Friday, November 9, 2007

Golden Rules For Bodybuilding

WARM UP and COOL DOWN: 1.This cannot be stressed enough. Most workout-related injuries can be avoided by proper warm-up and cool-down.

Your muscles need a 5 to 15 minute warm-up as well as a brief cool-down. This holds true for all weight training workouts!EXERCISE LARGE MUSCLES FIRST:

2.You should work your large muscle groups first-your chest, back, and legs - before you exercise your biceps, triceps and smaller muscle groups. Because our bodies naturally recruit large muscle fibers first, these muscles will be the first to fatigue.

3.PROGRESS GRADUALLY: Increase reps before increasing resistance. Reduce rest interval between sets to increase workload.

4.BREATHE CORRECTLY: Exhale at the moment of highest effort.

5.CHALLENGE YOUR MUSCLES: All weight training should begin progressively, using increases in weight until your goals or a plateau are reached. Then, change your workout to include increased reps with lowered weights at the end of a set, change the order of exercise, or add sets, etc., to reach new goals. (workouts should change about every 6-weeks)

6.Most important is to GIVE YOUR MUSCLES and MIND A REST: You'll get the most out of your training if you give your muscles at least 48 hours rest between weight training workouts to recover and rebuild.

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