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If you haven’t been living under a rock, then there is no doubt that you have seen those outrageous commercials that state they have a product which will give you thirty pounds of lean muscle in three weeks. Do these products actually work? Not normally. In fact they can actually hurt your body as well as your wallet.

Instead, try utilizing the effective and cost-free method outlined in this article. With the knowledge of how your workout routine should be orchestrated, you have all the tools you need to build a great physique.

Choosing your desired physique. Do you want to look like Arnold Schwarzenegger, or do you desire a slender physique with an accent on muscle tone? Perhaps you prefer to be somewhere in the middle. Most people prefer to be muscularly toned, as opposed to the “bulky” physique, which focuses more in muscle mass. Let’s take a look at how to achieve your goal.

Muscular Tone Accent: The first thing you need to do is build up the muscle. It really makes no sense to start a cardio program if you have no muscle mass. After all, the idea is to refine the muscle mass. Start a routine similar to one that a person would use to build large muscle mass. Soon enough you will be able to switch over to a completely different routine.

Cardiovascular training is very important. You want to be able to stay slender, and keep your body fat at low levels. The first thing you will want to do when starting your workout is warm up with ten repetitions of the exercise you have chosen for your muscle groups.

What you would want to do is six to eight repetitions with four sets for each exercise. Each day you will want to work out the following: Chest and Triceps, Back and Biceps, Legs and Shoulders.

The next thing that you will want to do is three or four exercises for each and every muscle category. Now when you work on your chest and back you won’t need tow work as much on your triceps and biceps. The back will work the biceps, and the chest will work the triceps. It’s like a domino effect. So long as you stick to this routine you will be able to build a strong muscular base.

Big lifts are something that you would benefit from, so start adding them into your routine. For example you can do squats, bench presses, deadlifts, among other things. These are great ways to build up your muscles, and are worth a try.

After the desired amount of muscle mass is achieved, switch to higher repetition (8-12) and do an increased amount of cardiovascular activity to increase muscle tone. The loss of fat is what creates muscle tone, so be sure to lose the extra body fat. Never forget the importance of building a firm nutritional base to facilitate muscle growth.

Muscle Mass Accent: Just like the procedure before, it is time to perform six to eight repetitions in that same muscle group. The only difference is that you won’t be using higher repetitions. Rather, the idea is to use fewer repetitions. The idea here is to change the amount that your muscles have become accustomed to, which will increase the response that your body has to it.

Remember to always increase the weights as you progress in your quest to optimum fitness. This will “shock” your muscles, tearing your muscle fibers even more so than before. Focus on compound lifts to increase overall size of the muscle, not definition.

Make sure that you follow the instructions on these exercises to the letter. So long as you do them right, you will build the muscle mass you want. If you do no, then it is very possible that you could hurt yourself, and even worse, waste all that effort on something that will not even work. Do it right, do it with safety in mind, and soon enough you will build the muscle mass you’ve always wanted.

Filed under: Health & Fitness