3 Keys to Healthy Muscle Building

One of the most common obstacles to a healthy muscle building program is lack of time. With a bit of education this obstacle can be easily overcome. An effective muscle building program can easily be completed in 30-45 minute sessions 3-5 times per week.
Traditional muscle building programs emphasized isolating an individual muscle or muscle group and doing 12-24 repetitions and 3-4 sets for each muscle group. Not only is this a HUGE time commitment, it is also an inefficient way to build muscle.
Exercises that utilize two or MORE of the bodies larger muscle groups during each
repetition are the smartest use of our exercise time. When you combine resistance
training with a movement that utilizes at least two large muscle groups you are
using the most efficient means to a lean, fit best body. Here are four examples of
multiple group exercises:
A. Squat/ Straight Arm Shoulder Raise
B. Lunge/ Back Fly
C. Dead Lift/Curl
D. Squat Thrust/Push Up
Each of these exercises works one of the large leg muscle groups and one of the large
muscle groups in the upper body during each single repetition. If performed in the
correct posture these will also strengthen and stabilize the core muscles of the abs and
lower back as well. If you do a bit of research and use a bit of creativity you will
find there are endless variations of multi group exercises you can perform to most
efficiently develop your best body.
It is recommended that you do one exercise per day, 8-12 reps for each set and do sets
until failure of the muscles will not allow you to perform the exrcise with correct form and
posture. When you can perform more than 5 sets without failure it is time to increase the
resitance used during each set. By activating more muscle groups through various ranges
of motion this type of healthy muscle building optimizes the muscle development and
minimizes the time needed. Quality over quantity.

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If you want to develop muscles as quickly as possible you need to make sure the intensity
of each repetition is as high as possible. Intensity is the aount of energy and effort it takes
to move through the range of motion of the rep. The more effort it takes to execute the desired
movement the higher the intensity. Also, the more reps you do when the muscles
are close to failure the higher the intensity.
High Intensity healthy muscle building can be achieved by adjusting the amount of
resistance, the amount of time taken for each repetition and pre stretching the muscle
prior to an explosive movement.
If you are seeking a leaner healthy muscles you should focus on the latter two methods
of achieving intensity since higher levels of resistance will tend to develop larger muscles.
In general, the slower the movement (especially in the negative or lengthening portion
of the rep), the higher the intensity.
There are three main advantages of using intensity in your healthy muscle building:
1. Efficient muscle breakdown
2. Efficient use of time
3. Less strain on joints and ligaments
Mucles build fastest after they are fully stressed. The more they are torn down the stronger
they rebuild. By using high intensity reps you break them down with the least amount of
weight and time needed to get the job done. This dramatically increases muscle buildng
results and minimizes the chance of injury due to the use of heavy resistance. This also
means more often than not you can execute your intensity healthy muscle building program
with a few inexpensive aids at home rather than having to take the time and money to go
to the gym

The final key to a healthy muscle building program is to make sure your muscles get
adequate food and rest. Wiithout proper post workout nutrition, the muscles can not
recover from the workout and repair themselves into stronger more efficient muscles..
Without proper post workout rest, the muscles will not have time to repair thmeselves
before your next intense workout breaks them down again.
When you are doing regular high intensity workouts you should be striving for 7-10 grams
of protein per day per pound of body weight. It is best if you can get this through healthy
food, but protein supplements can also be helpful if they are high quality.
You should also strive for a minimum of 48 hours rest in between intense muscle building
workout sessions for each of the muscle groups involved. If you need to break up the
workout days but, do not wish to take a day off you can alternate in days of strictly core
workouts or cardio to give your legs and upper body groups the rest they need.

Efficiency, Intensity, Food and Rest are the knowledge that you need to build healthy
muscles for a fitter you. However, the real key is you have to take action to put this
knowledge to use and give you a stronger, happier you for a lifetime.
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