Lets continue in this Part 2 to read the list of rules you should follow to get the kind of cut and defined muscle tone you want to see when you look in the mirror. This dream is yours. Don’t let anyone or anything stand in your way. Be responsible for yourself and keep the negative people and their negative opinions out of your workout routine.

Regardless of what your goals are, you can achieve results in a relatively short period of time if you stay focused and be realistic in your expectations. Of course you want results as fast as possible, but the results you see today were created by the hard work and proper diet you adhered to yesterday and in days before that.

Weight gain is cumulative, meaning that you are realizing your goals one day at a time, one workout and meal at a time.

Now lets continue with the rules and guidelines for muscle building —


5.  Be careful who you take advice from

Sure, the guy or girl giving it may look exactly like you want to look. He or she may be bragging about how quickly results were seen. However, his or her genetics, diet or metabolism may differ drastically from yours. This makes his or her advice worthless for your situation.

You need to stick with the research and with the advice given to you by people that have overcome the obstacles you now face. No matter how well-meaning people are in giving advice, if it is bad advice, it will not do you any good and has the potential to hinder any real progress you could be making.

This is especially true when listening to the people at your gym or on your social media feed. Their work on their body does not make them an expert on yours. If you really feel the need to get some feedback on the plan of action you devised, ask a professional, such as a personal trainer or a dietician.

Professionals have the education to help you with your specific questions and they can help you avoid pitfalls and mistakes that could cost you time or even injury to your body.


6.  Less can be more

A workout routine that demands less of your time can be a good thing for your schedule and your body. This can be difficult to understand because the natural inclination is to work out more to produce muscle mass. However, too much of a work out on a regular basis can hurt your muscles since muscles release hormones that break mass down when they are worked too hard.

The result is that the muscle won’t grow, leaving you frustrated in your attempts to better yourself. The truth is that your muscles require a little stimulation to grow, requiring only a light workout, especially when you first begin a workout routine on a regular basis. After a light workout, muscles, if given the time, will heal, resulting in increased muscle mass with no injuries incurred.


7.  Optimize your routine

Make your effort count to get lasting results sooner. Multi-joint exercises are the perfect way to do this while keeping your body as stress-free as possible. A multi-joint exercise is characterized by whether or not it stimulates multiple muscle groups at the same time.

Incorporating this kind of exercise into your routine can save time and provide better results than exercises that simply target one specific group at a time. When concentrating on multi-joint exercises, your goal is to provide your muscle mass with enough stimulation for more growth. Remember that you want to stimulate, not overwork.


8.  Pick your workout equipment carefully

To experienced bodybuilders, free weights are much better than lifting weights on a machine. This is because free weights work multiple muscle groups at the same time while machines are good for targeting specific muscle groups but leave the rest of the body without proper exercise.

Again, it is about optimization on your time and effort, providing a better result in less time and less damage to your muscle. It may be a good idea to find out what kind of free weight selection a gym has before you make any kind of membership commitment.

Ideally, you want to have one location that provides for all of your workout needs. If you have to go to multiple facilities to find the right equipment, it can be too much of a burden on your time, making is hard or impossible to get the workout you need. This can lead to discouragement or you giving up on your plan.


9.  Challenge yourself

The type of muscle you want to build up for weight gain requires growth from the Type IIB muscle fiber. It grows best with heavy weight that will cause it to provide more fibers for healthy growth, leading to a larger, more muscular frame. You can consider a weight to be heavy enough for weight gain purposes, without being too heavy, if you able to lift it four to eight times before your muscle is too tired to lift it anymore.


10.  Sometimes, negative can be a positive

Every exercise has three phases: the positive, also known as the concentric, the midpoint and the negative, also known as the eccentric, phases. The positive phase is the phase in which the exercise begins, the part where you are putting forth physical effort to start the rep. The midpoint is simply the phase in which you end the positive motion and prepare to begin the negative motion.

The negative motion, when lifting free weights, is the motion that causes you to resist the weight you are trying to lift. An easy way to understand it is to think about a push-up. In doing a push-up, you have to start on the floor and push your weight off of the floor with your hands. This is the positive or concentric phase.

When you can’t push yourself up anymore, you have reached the midpoint. The negative, or eccentric, phase begins when you lower yourself back down. Taking this part slowly will create more growth hormone for larger muscle mass by creating resistance in a muscle group that doesn’t normally find resistance. This is also instrumental in improving muscle control.


11.  Keep it simple when starting out

Your goal right now is to build overall muscle mass. You can target key areas to perfect your physique later. Right now, you need to concentrate on your body as a whole. Keeping this in mind, design your workout routines to be short and effective, only allowing for two to three exercises per muscle group.
This builds muscle while reducing the physical stress your body is under.

An exercise routine that is too long will cause your muscle mass to break down, creating a loss where there should be a gain. An average time to use as a guideline on workouts should be no more than 60 minutes to 75 minutes total.


12.  Don’t substitute

When you are trying to gain weight, stay away from cardio exercise because that causes more weight loss. Also, it hinders healing times which are vital for building muscle mass. If your muscles don’t heal, they won’t grow.

Finally, exercises such as aerobics are suggested by well-meaning people that have used it to help lose fat, a step some try to take in defining muscle. However, it won’t help lose fat if you are staying on a high calorie diet, designed to produce muscle. Basically, aerobics or cardio exercises are counter-productive to your meeting your goals.


13.  Pick one and stick with it

Typically, with beginners in the weightlifting world, it is easy to get side-tracked or confused. For example, you have decided on your course of action. You have your workout routine planned, and you are on your way to seeing results, if you haven’t seen them already.

But, you just heard about the latest exercise program or diet and you think that could benefit you immensely. Maybe it is time for a change of plan? No.

What you need to remember is that people that hop from one program to another never give themselves time to see results. Program hoppers can be extremely disappointed when the new plan, that was not designed for someone with your particular set of challenges, doesn’t produce the promised results.

This can set you back on reaching your goals and discourage you from future efforts. Trust that the plan you are on is leading you to a good place and, if you feel the need to make changes when you have completed your program, do so before you start another one.

You will feel a sense of accomplishment, knowing you stuck it out and made it through, and you will reap the benefits of having not changed your diet and level of weekly exercise.

You May Also Like