Muscle Building Tips For the Novice Athlete

Muscle building tips for the novice athlete can come in handy when the aspiring sports person is looking for a way to enhance an ability or increase performance regardless of the sport being participated in. Most exercise physiologists and fitness experts say that a person can gain much in terms of fitness through a bit of weight training and muscle building.

What is surprising is that the time investment needed in building up muscles and becoming better fit really is not significant. In the old days of weight lifting or bodybuilding, it was thought that the more time spent in the weight room the better. This is actually not the case for most aspiring athletes, outside of those who really intend to become champion bodybuilders or weightlifters.

It is still the case that a person who is interested in a bit of muscle building can benefit from at least three sessions per week for at least 20 to 30 minutes at a time. Fitness gurus say that anyone who begins some weight training with an eye towards increasing muscle mass should always work with the larger muscles before going to the smaller muscles.

This means that in the case of the chest, the recommended exercise should be the bench press first and then other chest building exercise such as obliques and the like. For the arms, bicep muscles should be worked on before smaller muscles such as triceps and deltoids. When it comes to the legs, the quadriceps, or vastili, muscles can be addressed through the use of leg extensions.

After the quads are done, the aspiring athlete should perform a few sets of leg curls in order to address the hamstring muscles and also the gluteals. From there, calf muscles (known as the gastrocs or gastrocnemius muscles) can be exercised. The basic principles involved in muscle building are very simple; large muscle to small muscle and consistency in the performance of exercise.

Experts are split on whether or not low weight / high repetition works best or wherever high weight / low repetition is as effective. What is for sure is that fitness experts try to get their athletes to the point where they can bench press their own body weight over time. Additionally, experts also recommend that muscles be worked from different angles using variations of the muscle building exercise.

Scientific understanding as to the benefits of sleep have revealed that those wishing to give them the best chance of not only losing weight but of putting on real muscle should try to get at least 7 to 8 hours of quality sleep each night or as often as possible . Following these simple muscle building tips can go a long way towards the goal of adding a bit of muscle mass.


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