5 Ways to Build Lean Muscle

02/10/2014 Leave a comment

Building lean muscle mass is one of the most important things you can do to achieve a lean and toned physique. Having toned arms, chiseled abs and shapely legs not only have aesthetic appeal but the additional strength also has functional benefits, increases your metabolism, protects against injuries and much more. However, when it comes to actually building the muscle, many people limit their progress by making a few simple mistakes. By following these steps, you will improve your stamina, rev up your metabolism and create the lean, robust body you want.

Plan a Balanced Muscle Building Program

When trying to build muscle, many people tend to hit the gym and start lifting weights without any plan in place. Without a proper plan in place, it can lead to uneven muscle development, overtraining injuries, as well as frustration and disappointment over unmet goals. So if you’re currently lifting weights or going to start soon but don’t have a plan in place, now is the time to make one.

To create a structured muscle building plan, start by choosing some exercises that work all your main muscle groups – Chest, back, shoulders, abs, quadriceps, hamstrings, glutes, arms, and calves. If you’re struggling, a personal trainer will be able to help you with this or you’ll be able to find plenty of suitable exercises online.

Once you have your list of exercises, you then need to decide how many days per week you can commit to strength training workouts and divide the muscle groups across these days. So if you can commit to two days per week, with a day of rest in between (e.g. Tuesday & Thursday), you’ll want to train your whole body on each day. If you choose three days per week (e.g. Monday, Wednesday and Friday), you can target your upper body on Monday, your abs on Wednesday and then your lower body on Friday. As you get stronger, you can spread it out four days and maybe work your shoulders and triceps on day one, your back on day two, chest and biceps on day three, and then finish off with your legs on day four.

Then, all you need to do is stick with this plan, be consistent and you’ll enjoy maximum muscle growth.

Use Free Weights

Weight machines do have their benefits, and when you’re just getting started with strength training, they’re an ideal way to learn the exercises and target certain muscle groups without having to worry about balancing the weights. However, if you’re relying solely on weight machines to build muscle, then you’re going to limit your muscle growth.

Free weights require you to balance the weights as you lift and by doing this, they target additional muscles that weight machines cannot. Therefore, for maximum muscle growth, free weights need to be part of your strength training routine.

Compound & Isolation Exercises

Compound exercises and isolation exercises are both essential for muscle building and have their own unique benefits. Compound exercises work multiple joints and muscle groups and are great for building overall size and strength. Isolation exercises engage single joints and muscle groups and are ideal for focusing on specific muscles and strengthening weaker areas of your body.

Despite this, many people stick to just compound exercises or just isolation exercises and stunt their muscle growth. Therefore, if you want to get the most out of your strength training, make sure your routine includes a mixture of compound exercises (such as dumbbell chest presses and squats) and isolation exercises (such as bicep curls and tricep extensions).

Eat Protein with Every Meal

Protein is an essential nutrient that builds, maintains and repairs your muscles. Therefore, if you’re trying to build more muscle, you should consume protein-rich foods such as fish, beans, eggs and lean meats with every meal so that your body has the necessary fuel to build bigger, stronger muscles. The current recommendation is that 10 to 35 percent of your calories should come from protein. Based on the standard 2,000-calorie diet, you should consume 200 to 700 calories, or 50 to 175 grams, of protein per day.

Get Enough Sleep Every Night

Sleep is very important when it comes to muscle growth. When you sleep, your body releases growth hormone, which stimulates muscle growth and allows your muscles to recover and grow between workouts. However, getting less than six hours of quality sleep each night inhibits the release of growth hormone and prevents your muscles from recovering properly between workouts. So, if you’re serious about muscle growth but not currently getting at least six hours of sleep per night, start making some changes today to ensure that you get enough sleep going forward.

 

 

Filed under dumbbells, muscle, strength training, weight training, weights

Pumping Iron Over 60

07/20/2013 Leave a comment

Shustov CC-BY-SA-3.0

If you’re over 60 and you’ve decided to start lifting weights, you’ll enjoy many health benefits, including stronger muscles and bones. You can strengthen your body using free weights, such as dumbbells, barbells and kettlebells. Beginners, no matter your age, should start slowly with light weights and focus on proper form to reduce your risk of injury. You should seek instruction by a qualified fitness trainer if you decide not to use a gym. See your doctor for a complete checkup before you start any exercise program. Always warm-up before working out and cool-down afterward.

Beginners should design a workout routine that works all your muscle groups in 2 workouts each week. Don’t lift weights on consecutive days because your muscles need at least one day to rest and recover. Train a different muscle group at each workout to avoid overuse injuries. Work your upper body one day and your core and lower body at the next workout. Lift slowly and focus on your form. Improper form or lifting too quickly can cause injuries. Begin by doing 8 repetitions of each exercise followed by 1 minute of rest. Do another set of 8 repetitions after you rest. Increase the number of repetitions, the number of sets, or the amount of weight when you can do 3 sets without becoming fatigued.

You can use dumbbells to work your upper and lower body. Dumbbell squats work your core, hips, quadriceps and calves. Shoulder shrugs work your arms, shoulders and upper back. Biceps curls are easy for beginners to perform and work your biceps and forearms. If you really want to focus on your upper body and chest, do dumbbell overhead press exercises. Simply holding a set of dumbbells when you do exercise, such as lunges and crunches, adds extra weight resistance.

Barbells are versatile free weights that train the most muscle tissue in the shortest amount of time. People over age 60 should start working with barbell weights slowly with light weights and focus intently on form. Never hold your breath when lifting weights because holding your breath can cause your blood pressure to increase rapidly. Squats, deadlifts and presses are functional lifts that mimic the movements you make when you reach, lift, bend over, sit down and stand up. You can easily add and remove weight to a barbell to suit your fitness and strength level.

Kettlebells are large, heavy weights with a handle. These weights can be used in a number of ways to help strengthen your entire body. Begin with the lightest kettlebells available and gradually work your way up to heavier weights. Kettlebells can be used to work your entire body. Exercises that beginners can do include the half Turkish get up, kettlebell squats, deadlifts, and two-arm swings. Do 8 repetitions of each exercise, rest for as long as you need to and repeat the set.

 

Filed under age, aging, dumbbells, exercise equipment, healthy body, men's health, older adults, strength, strength training, weights

Dumbbell Chest Fly Exercise

06/05/2012 Leave a comment

Chest fly exercises using dumbbells works your chest and shoulder muscles. The anterior and medial deltoids, pectorals, rotator cuffs, biceps and posterior deltoids all get a great workout when you do chest flys on a bench using dumbbells. Proper form is important to avoid injury. A fitness instructor can instruct you in the right way to do dumbbell chest flys to maximize your workout effectiveness and avoid injury. 
Photo Credit: George Stepanek CC-BY-SA-3.0-migrated

Lie back on a workout bench with your feet flat on the floor. The bench should be high enough so that your thighs and body are parallel to the floor when your knees are bent at a 45 degree angle. If you have never used dumbbells before, start with light-weight dumbbells, between 2 pounds and 5 pounds, and work with a fitness trainer or a spotter. Before you begin doing chest flys, make sure your shoulders are in contact with the bench by pulling your shoulder blades down. The back of your head, your shoulders and your butt should all be in contact with the bench. 
Grasp the dumbbells so that your palms are facing forward, toward the middle of your chest. Raise your arms straight up over your chest with your palms holding the dumbbells facing each other. Keep your wrists stable and your arms straight. Don’t bend your wrists. You should bend your elbows slightly for stability.
Breathe in and simultaneously lower your arms straight out toward the floor. Use a wide arc motion from your shoulder. Lower your arms and the dumbbells until your arms are at your shoulder level parallel to the floor. Hold the position for a few seconds. Breathe out as you slowly lift your arms back toward the ceiling in a wide upward arc motion. 
Do 10 to 15 repetitions of this exercise using the light weights. As your shoulder and arm strength improves, you can increase the dumbbell weight and increase the number of repetitions. Safety is most important when doing dumbbell chest flys. A spotter or certified fitness expert should always be present when you use free weights of any kind. 

Filed under arms, back, chest, dumbbells, weight training

Dumbbell Arm Exercises for Beginners

03/25/2012 Leave a comment

Photo Credit: Mauritsvink PD

Dumbbell triceps exercises focus on the triceps muscles on the back of the arms. Hold the a light weight, 2 to 5 pound dumbbell in your left hand with your palm toward your body. Spread your legs slightly with your right leg forward. Brace your body by placing your right hand on the thigh of your right leg. Keep your weight displaced evenly over both legs. Pull your shoulders down and back to straighten  your spine. Look at the floor in front of your right foot. Bend your elbow and raise your upper arm until it is close to your body. Keep your forearm vertical to the floor. Straighten your elbow and push your arm toward the wall behind you. Hold the position for a few seconds and return to the start position. Always keep your arm close to your body and avoid the urge to press your arm outward from your torso. Do 5 repetitions on each side. Increase the number of repetitions as you gain strength. 

Biceps curls work not only your biceps but also strengthen your rotator cuff. Sit on a weight bench or stand with the back of your arm resting on the bench support pad. Hold a dumbbell in your hand, arm extended,  with your palm pointing upward. Slowly curl your arm to bend your elbow using your biceps only. Avoid the urge to swing the weight upward toward your shoulder. Keep your wrist and forearm in a straight line and don’t bend  your wrist forward or backward. Slowly lower the dumbbell and your arm back to the start position. The key to successful biceps curls is slow, deliberate and controlled motion. Try to do 5 to 7 biceps curls using a 2 to 5 pound weight with each arm in the beginning. Increase the number of repetitions and increase the weight as your arms grow stronger.

Filed under arms, dumbbells, muscles, strength training, weights