Build Feminine Muscle Naturally

By Karen Sessions NSCA-CPT

I’m going to trash some nagging myths regarding weight training for women. You may or may not have heard these, but if you have, I want to smash them again because if you hear wrong information too much, it can implant itself into your brain without consent.

Nagging Myth Number One:
Women who weight train will get bulky

This horrid rumor that weight training for women results in overly bulky muscles prevents a lot of women from even entering the weight room. To satisfy rumor starters, these ladies participate in aerobics classes and become cardio queens and don’t even come close to their true athletic ability or desired body shape. Those who dare to become bold and venture into the dungeon of iron find the lightest pair of dumbbells to work with and rely on cables and machines for the majority of their workout.Sure, light dumbbells, cables, and machines can help in adding some lean muscle tissue and increase your metabolism, but why limit yourself? I don’t care how much you can lift; you will never get huge and bulky by weight training as long as you produce more estrogen than testosterone. Those women you see who do sport the She-Ra-type body have specifically trained and eaten for it, and let me tell you, it’s not easy.

As a female, you can only build so much muscle, and that’s it. From there, you can increase muscle density, but you will never pack on the type of mass you see on true female bodybuilders. Rather than think of the weight room as an iron clanking sweat box for men only, look past that and think of the benefits weight training provides.

Regular weight training:

  • Improves circulation
  • Improves sleep
  • Increases your metabolism
  • Improves bone density
  • Reduces depression
  • Increases metabolism
  • Improves self-esteem
  • Lowers body fat
  • Lowers appetite
  • Burns calories
  • Strengthens your mind
  • Slows the aging process

Nagging Myth Number Two:
I don’t want to look like those female bodybuilders, they look masculine

Sorry, but masculinity is a personal choice in women. Weight training can’t form who you are no more than it can choose your spouse. This is just another form of labeling developed through ignorance and fear. Bodybuilding is an application of training and nutritional sciences, not a gender change. Weight training develops lean muscle tissue and proper nutrition burns body fat. Madonna, Janet Jackson, and Sharon Stone obviously weight train intensely and eat properly, as it shows through their bodies. This is not to say they are bodybuilders, but they certainly apply a form of it into their lifestyle. Anyone who disputes these ladies femininity is gravely mistaken and really must reevaluate their selves before judging others.

Build Stunning Muscle!

Nagging Myth Number Three:
Bodybuilders are unhealthy

Negative. Bodybuilding is about building the body inside and out, including the mind. Bodybuilders are some of the healthiest people in the world.

The idea that bodybuilding is unhealthy comes from detailed contest preparation we must go through for show. The last few days before a bodybuilding contest are unhealthy, but that’s just a few days a year. What makes the final few days before a contest different from the rest of the year is we severely cut our calories, macro nutrients, and water to make weight or look a certain way. This is really no different than any other sport (jockeys, wrestlers, etc) or models that live on lettuce and water.

Bodybuilding competitions is actually a sport of illusion. You would be amazed at how a bodybuilder looks once they dye their skin, apply oil, and stand under bright stage lights creating shadows. It’s 100% different than what that person look like backstage or in their living room. A 110 pound girl on stage can appear to weigh 130 pounds or more. It’s all an illusion and bodybuilders are the master of the art.

Nagging Myth Number Four:
Light repetitions with more reps get you cut and defined

Oh how I wish that was true. That means I wouldn’t have to diet intensely for contests. If light weights and increased repetitions defined your physique, there would be a lot more women in the gym with detailed cuts. Light weight and numerous repetitions build muscle endurance. Diet and cardio help you to lose body fat which helps get you that “cut” look in the end.

Build Feminine Muscle Naturally!

Nagging Myth Number Five:
If I stop weight training, my muscle will turn into fat

The myths just keep getting worse and worse. Muscle and fat are two completely different tissues in the body and one can’t change into the other. If muscle could turn into fat, wouldn’t you think that fat could turn into muscle? I am deeply saddened that there’s no scientific proof in finding that fat can turn into muscle. If any one could make it a possibility, they would be richer than Bill Gates.

The fact is, you can either reduce or increase your lean muscle mass and you can either reduce or increase your fat mass, but you cannot turn one into the other. Your goal in fat loss and an increased metabolism should be to lose fat and increase lean muscle tissue.

Conclusion to Feminine Iron

Even though we assassinate these myths daily on my forum, one fact will remain the same. There will always be someone who believes at least one of them. That is why I think it is important to hit these myth busters time and time again, to keep the information fresh in your head and for you to understand that weight training and bodybuilding are healthy and they do reshape your body without all the negative side-effect that people simply make up.

Karen Sessions NSCA-CPT

P.S. For more ground breaking bodybuilding information check out Iron Dolls – Female Bodybuilding Secrets!


Boost Your Muscle Gains In Minimal Time

Weight Training for Women

Boost Your Muscle Gains In Minimal Time!

How Long Before My Muscles are Recovered?

Training a body part (muscle group) twice a week is a common way to train.  For people who train with REAL high intensity it may takes a muscle as long as 7 to 10 days to fully recover naturally. Therefore, training a body part twice a week is worthless. You will probably produce far better results by training each muscle group once a week.

Other factors that affect recovery are adequate sleep, proper nutrition, and supplementation. Sleep is important for muscle growth and you should get a minimum of 8 hours a night. Added power naps throughout the day are a benefit. Nutrition is important on the days you train, as well as the days off since growth takes place away from the gym. Many people fail to make the off training days productive by eating haphazardly. Your off training days are just as important as your scheduled training days.

Rest Between Sets for Muscle Growth

101 tips that burn belly fat

Just as resting between training sessions is important, so is resting between sets. This is often neglected when it comes to recovery.

Lactic acid is the little culprit that causes the soreness in your muscles the days following training. It is also the burn you feel when you lift to complete failure toward the end of a set, lessening your movement. Because of this burn we tend to stop our session short or lighten the load of our weights, cheating ourselves of a good workout.

For indirect growth, you want to allow enough rest so that you are fully recovered, but not to the point where you are cooling off. Therefore, two minutes of rest works well for gaining mass, power, size, and strength. If you start your next set before the two minutes, you can lack strength and intensity. Save the short rest periods for your “cutting phase” when your load is somewhat lighter and you are training at a faster pace.

Karen Sessions NSCA-CPT

P.S. For additional ADVANCED female bodybuilding information, check out Iron Dolls – Female Bodybuildng Secrets!! When you have the raw and uncut facts, the rest is child’s play.

Rest for Muscle Growth

 Rest for Muscle Growth

By Karen Sessions NSCA-CPT

Many factors apply when it comes to weight training for women and bodybuilding, and the most overlooked aspect is rest. As simple as that may seem it is essential.

Rest will allow your muscles to recover. Without proper recovery, you will never grow. Thus, you will never achieve that award winning physique you worked so hard for unless you make sure to incorporate adequate rest. In this article I will teach you how to properly tie-in rest into your workouts, making sure all of your hard efforts pay off 100%.

    Rest Between Training Sessions for Muscle Growth

. I have had people tell me they can actually feel their muscles gaining size during a workout. Although it might seem like it, that is false. This “feeling” you get is called a pump, and is not to be confused with muscle growth.Muscle growth (hypertrophy) takes place during rest, not during a workout. You may get a pump during training, but it’s merely blood being pumped into the heated muscle, making it harder and increased in size temporarily. When this happens, many get a mental pump and drag the training out, resulting in over training, which is something we don’t want to do.

Weight Training for Women

When your muscles repair themselves after training they are slightly stronger than before, which can lead to further growth if training is continued after sufficient rest. It is important to note if you train again before the muscle is fully recovered, you can retard growth, and if you fail to train at all you will lose size.

Rest needs vary for each individual. Dietary guidelines, stress, genetics, sleeping habits, age, and supplements all are contributing factors to recovery. So what may work for someone else, may likely not work for you.

Fitness Article Library

SuperMuscular.com is proud to present this series of fitness article to help increase your knowledge and to help you reach your training goals. Sean Nalewanyj is a well known best-selling fitness author, natural bodybuilder and success coach. He gives out real, science-based, nutrition and supplementation advice to help you reach your physique goals in the most productive yet practical way possible. Below he provides a wealth of valuable free content through these Fitness Articles here on SuperMuscular.com. If you find his tips helpful, make sure to check out my complete program, The Body Transformation Blueprint.

1 Weird Tip For An INSTANT Strength Increase At The Gym

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3 Killer Chest Training Tips For Thick, Powerful Pecs


 

4 Unique Back Training Tips For Thick, Wide Lat Muscles

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6 Misleading Bodybuilding Nutrition Myths That Must Die

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Warning: Protein Powder Scam (“Amino Acid Spiking”)

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3 Simple Reasons Why You Aren’t Gaining Muscle Right Now

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The #1 Most Effective Pre-Workout Supplement Available By FAR

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The Truth About Counting Calories: Is It Necessary Or A Waste Of Time?

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Why Performing Excessive Cardio Can Actually Make You FATTER

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A Scientific Look At Fasted Cardio: Does It Really Improve Fat Loss?

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The #1 Most Powerful Muscle Building Tool On The Planet

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Why Post-Workout Shakes Are Completely Unnecessary

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The Great “Proprietary Blend” Scam Of The Fitness Supplement Industry

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Save Your Money: “Testosterone Boosters” Do NOT Build Muscle!

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Body Transformation Blueprint

Body Transformation Blueprint

Sean Nalewanyj is a best-selling fitness author, natural bodybuilder and success coach. He gives out real, science-based, no B.S training, nutrition and supplementation advice to help you reach your physique goals in the most productive yet practical way possible.

He provides huge amounts of valuable free content through the
Fitness Articles here on SuperMuscular.com. If you find his tips helpful, make sure to check out my complete program, The Body Transformation Blueprint.

Sean is a fitness coach, natural bodybuilder and writer dedicated to helping guys and girls from all around the world build muscle, lose fat, gain strength and improve their bodies and lives.

The Body Transformation Blueprint

The Body Transformation Blueprint

As a naturally “skinny guy”, he originally began training in his teens as a way to bulk up and add muscle to his frame. Like most people who are just beginning a fitness program though, he had absolutely no clue where to start.

As many do he subscribed to over-hyped fitness magazines and took advice from the “buff guys” at the gym…

He spent hours sifting through conflicting information on fitness websites and online forums…

He spent a ton of cash experimenting with different supplements and gimmicky “miracle programs”…

And yet despite all his hard work, the progress he made was only ever mediocre at best.

Frustrated by the lack of results, Sean knew there had to be a better way and decided to stop putting my trust in all the run-of-the-mill “mainstream” advice being offered by every Joe Schmo trainer around – advice that never seemed to be backed by any real evidence or sound reasoning in the first place.

I knew that, like anything else, there must be a science to building muscle and burning fat.

So, he tossed out the fitness magazines and shifted his attention to research papers and exercise journals instead…

He also put my focus on the study of bio-mechanics, sports nutrition and supplement research…

Sean consulted with some of the top experts in the field to gain as much insight as he possibly could…

Eventually he was able to map out first-hand the real, science-based methods behind building muscle, burning fat and gaining strength in the most effective way. He developed his very impressive program entitled the …..

Body Transformation Blueprint

The surprising thing he discovered was just how misleading and downright inaccurate the vast majority of fitness information being offered online these days really is, and how most trainees are being led down the completely wrong path toward their goals.

The simple reality is this…

Building muscle, burning fat and getting into impressive shape does NOT need to be complicated.

It doesn’t require you to revolve your entire life around your training and diet (yes, you can have a social life, eat your favorite foods and have other hobbies outside of the gym while still getting into your best shape ever), and it doesn’t require you to spend a ton of money on supplements, programs and other fads/gimmicks that you don’t really need.

It requires hard work, discipline and consistency, yes, but the process itself is far from rocket-science despite how unnecessarily over-complicated all the “experts” out there try to make it.

Once you learn to employ the correct fitness training methods from a program such as The Body Transformation Blueprint and then add some dedicated work in the gym (and kitchen), you will you be able to dramatically transform yourself into the lean, fit, strong and healthy body to desire.

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What is The Two Week Diet?

The 2 Week Diet System is a smart and simple, science-based diet that is designed to help people start losing several pounds of body fat and make it a routine within a couple of weeks. The system was created by Brian Flatt, a trainer, weight loss coach and nutritionist who grew tired of seeing clients constantly losing the “battle of the bulge.”

The 2 Week Diet works where other weight loss systems fail because it focuses on reducing cellular inflammation, which is the real cause of weight gain, and because it corrects the bad information dieters receive today.

The system has already helped thousands of people lose weight and has proved so effective that for a limited time we’re able to offer you an extra $10 off when you purchase the program today. This program normally retails at $37, but you can purchase it now for only $27!

What’s Included in The 2 Week Diet?

The Launch Handbook

The Launch Handbook is more than just an introduction to the diet. Instead, it discusses the science behind how we gain and lose weight as well as what needs to be done to attack that stubborn body fat that, until now, has been so challenging to get rid of.

In addition to this, The Launch Handbook will discuss the specific nutrients the body needs for this diet to be ultra-successful and the science behind those nutrients, and how they help you lose fat, increase metabolism and become much more healthy and energetic.

 

 

Diet Handbook

The Diet Handbook

The Diet Handbook is where the “rubber meets the road.” Unlike those “one-size-fits-all” diets, The 2 Week Diet Handbook will show you how to calculate your lean body mass vs. fat percentage, and will then provide you with a specifically tailored rapid weight loss plan to suit your body type. You’ll know exactly what to eat every day, how much to eat and when to eat it. In addition to this, you’ll discover the exact foods you must eat to maximize your body’s fat-burning potential and what foods you must avoid at all costs because of their ability to slow down or even stop the fat-burning process. Also included in The Diet Handbook is my ultimate, super-simple plan for keeping the weight you’ve lost off, while still being able to enjoy your favorite foods. This allows you to live a “normal” life without worrying about the weight coming back.

Activity Handbook

The Diet Handbook

While The Diet Handbook alone will produce truly amazing amounts of fat loss, The Activity Handbook can help you with your results. This was specifically designed for those who don’t have time to go to the gym every day—but it also includes a gym workout for those who do. And even if you don’t like to work out, I’ve developed an exercise program that provides “no excuses” because they take just 20 minutes a day, 3-4 days per week. The simple fact is, exercising for fat-burning is not about spending hours in the gym everyday. This is because fat loss is dependent on intensity— not time. Yes, it’s true you can lose weight spending an hour or so on the treadmill—but you’re never going to get rid of the stubborn body fat that way. The key to smashing fat-loss plateaus lies in short and intense, full body exercises that get every muscle in your body metabolically active. When you add a quality workout program with The 2 Week Diet, you truly have the ultimate “knockout punch” for extremely fast fat loss. The Activity Handbook also includes my ultimate Midsection Miracle Workout, which contains the only two abs exercises you will ever need if you desire a set of 6-pack abs. Many have said that this exercise alone is worth much more than the price of my system!

Motivation Handbook

The Motivation Handbook

Every great success starts with a decision to change your mindset. It’s your mindset and your internal motivation that get you the physical changes you want to see. This handbook will give you the techniques to focus on your goals and remain motivated throughout The 2 Week Diet and beyond into your everyday life. The Motivation Handbook includes a ton of high-quality and usable mindset and motivational tips, tricks, tools and secrets to not only get the ball rolling, but to ensure you stick with your diet and keep off all your lost weight.

 

 

Who Created The 2 Week Diet Program?

Brian Flatt is the creator of the breakthrough weight loss program The 2 Week Diet, which is a science-based approach to weight loss that helps people melt away several pounds of stubborn body fat within a couple of weeks. Flatt, now 44 years old, started his fitness career as a professional trainer, weight loss coach and nutritionist. As he became well-known in Southern California and demand for his services soared, he opened his own personal training facility called R.E.V. Fitness, which he still runs
today. “I want to help people learn what to eat, when to eat and how to eat to lose weight,” Flatt says. “I also want to help them develop the mindset, or willpower, to lose weight and keep off.”

Since writing The 2 Week Diet, Flatt has also become an in-demand health and fitness speaker known for delivering a message of hope to those wanting to lose weight — a message that weight loss doesn’t have to be a slow, tortuous grind, it is possible to lose weight quickly and easily with the
right system.

Customer testimonials

*Disclaimer – Your results may vary

www.SuperFitnessForever.com

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If You Are in Great Shape, Consider High Intensity Training

High Intensity Training –

High Intensity training varies from typical weight training methods in that is performed with such intensity to the point of momentary muscular failure. Although you will be required to push yourself out of your comfort zone, the payback is that you will be burning fat while sitting on the couch long after your workout, advocates say as much as nine times as much as working on a treadmill at a moderate pace. If you are willing to put your body through these high intensity workouts, you will accomplish much more fat-burning work in a fraction of the time.

Popularized by Arthur Jones, the founder of Nautilus, in the 1970s, the principles of this training is that the exercise should be brief, infrequent and intense. Due to the intensity of the workout, there is more emphasis on the recovery part of the workout than with other more traditional methods. With all high intensity training workout routines, the emphasis always will be on the following:

High Intensity Training

1. High level of effort. Maximum stress will be put on the muscles, which will stimulate the body to produce an increase in muscular strength and size. As strength increases, resistance will increase progressively, always providing the muscles with adequate overload.

2. Relatively short and infrequent training. The longer the workout is, the lower the intensity must be, as the level of intensity of these workouts is such that the body cannot withstand the stress for an extended length of time. The greater length of recovery is because the muscles are extensively taxed; more time is needed to recover. The recovery period is really the time when the benefits of the workout are being reaped.

3. The cadence of the lift. The cadence of the workout during high intensity training is considered vital, particularly because of the intensity involved in order to prevent injury. Strict form and controlling of the lifts are always stressed, with yanking of the weight, jerking or bouncing to be strictly eliminated.

Some advocates of high intensity training will carry out the cadence lifting the weights in a smooth but natural pace. Some will time the lift, with the lift broken down into counts. For instance, on the lat pull down exercise, the cadence would be: Three seconds pulling down, one second pause, three seconds in raising the bar back up, finished with a one second rest at the top. This would complete one repetition.

The skeptics of high intensity workouts claim that it flies in the face of much of the conventional wisdom involving weight training. The standard of weight training has been using a weight one can lift eight to twelve times, with three sets being the accepted practice. But there is just too much evidence to support high intensity workouts to say that it has no place in muscle-building.

One last word of caution: never do workouts that exceed what you are in shape to do. High intensity workouts should only be done by those who are already in great physical shape or minimally have been exercising for at least a few months. If you haven’t had a thorough physical exam recently, it is highly recommended you get one to find about any health issues before you start.

High intensity training has been proven to be probably the Best Way to Gain Muscle. For losing weight and building stamina, Intense Cardio Routines also is an excellent vehicle. Read more about it on our webpages. Rich Carroll is a writer and health advocate living in London.

Article Source: http://EzineArticles.com/?expert=Rich_Carroll
Article Source: http://EzineArticles.com/6918076

3 Best Weight Training Tips

3 Best Weight Training Tips

3 Best Weight Training Tips – Are you getting the maximum muscle building results from your weight training workouts? Most people could train much better and get much better results. Following these weight training tips can make a huge difference in you workout results. Many folks spend long hours in the gym, pumping iron and lifting like crazy, yet show little benefit from their effort. Other people unfortunately shy away from strength training either because they do not understand the outstanding physical benefit they will get or they think it takes a lot of time. Proper strength training is performed in a high intensity manner. Using high intensity training methods will result in getting maximum benefit in the amount minimum of time. Actually the exact definition of exercise definition is Intensity = Work divided by Time.  Think about his and you will understand that proper weight training should be brief in time but intense in effort. By following these strength training tips you can greatly improve the results from your workouts and will most likely reduce your training time.

>Click Here for the Ultimate Body Transformation Program!<

Please note that the weight training tips mentioned here apply to just about any type of strength training and muscle building exercise and weight training. Free weights (dumbells and barbells), weight training machines and body-weight exercises (such as dips, chin ups and ab crunches) all require similar training guidelines to provide effective strength training benefit.

 Weight Training Tips – Proper Form!

Proper form – The laws of physics tells us a lot concerning momentum and the forces needed to move any object, such as a barbell or weight stack.  How does this apply to muscle building and weight training tips? This is very simple and cannot be disputed. The weight or resistance you are exercising with should never be lifted quickly. You should also not drop the weight.  Your weight training exercises should always be performed in a slow and controlled manner. By lifting the weight slowly you eliminate the use of momentum and force your muscles to contract with much more force. This means you will be getting a much better workout. It is simply harder to lift weight slowly then to lift fast.

The idea is to make your muscle work harder! It is also much safer to train this way. But just how slowly should your movement be? One very common technique is to take 2 complete seconds to do the lifting motion, a full 1 second pause and then take 4 seconds to slowly lower the weight back down. This results in one repetition taking about six full seconds to complete. Most people train at a much faster pace thereby make the repetitions much easier to perform.  Some advanced training methods use even slower movements. These techniques are really very difficult to perform, requires a lot of effort and will take a lot out of you. The most important thing to keep in mind as you train is that you should use a slow and controlled speed of motion and perform the movement through a full range of motion.  Using such proper form and proper speed of motion greatly increases both the safety and the benefits of your muscle building exercise.

Weight Training Tips – High Intensity Effort

High Intensity effort – High Intensity training is not a new exercise concept but it got a large boost in popularity during the 1970’s by Arthur Jones, the creator of the revolutionary Nautilus fitness machines. The effectiveness of high intensity exercise has been clearly demonstrated by many top athletes, including Mike Menzter, a 5 time Mr. Olympia winner. But what exactly does the term high intensity exercise really mean?  Basically it means that the strength training exercises should be performed until the point of momentary muscle failure. This means to continue the exercise movement to the point when no further repetitions can be done and the final one attempted is a “failed” rep, hence the name failure.  This is one of the most important weight training tips you can follow yet it is often ignored by people who workout regularly. This type of high intensity exercise means your muscles will receive a strong stimulus to recruit more muscle fibers and become stronger by your next workout. You should keep in mind that a muscle building program is a combination of stimulating your muscles with exercise and than allowing your muscles to grow and develop between workouts when rest and recovery takes place.  High intensity exercise puts lots of stress on the body and it must not be overdone by performing too much in one workout or by exercising too frequently. The American College of Sports Medicine, the most respected authoritative organization that deals with the field of exercise, suggests that healthy adults should perform ten exercise 2 times per week, performing 8 to 12 repetitions each set. Since these recommendations are based on extensive scientific research it make good sense to try and follow these closely. These weight training tips are essentially based on the ACSM guidelines.

Weight Training Tips for Workout Recovery

Recovery Period – The third tip to help you get maximum results from your strength training is to make sure you have proper and complete recovery and rest during the time span between your exercise sessions. If a person is doing a complete body workout routine or if utilizing a split workout program (different body parts on different days), the necessity for the bodies recovery stays the same. This time span should always take at least a minimum of 48 hours but generally a longer time period of 72 to 96 hours or longer usually work much better. Keep in mind that your muscles actually develop and grow during this time and you should want the recovery period to be sufficient. Initially the muscles have to have their basic recovery from the stimulus of the high intensity workout, then additional time to overcompensate and adapt. Sleep is a very important factor here. Ideally the muscles will recruit more muscle fibers and then be at a higher level of strength and fitness for the next workout.  To ensure that you get full recovery you should make certain that you get adequate sleep, proper nutrition and also avoid over training. Too much exercise or workouts done too frequently can be detrimental to your training results.

Always try to follow these three weight training tips – Use proper exercise form, exercise in a high intensity fashion and be sure to allow for full recovery.  With this the benefits of your muscle building workouts will increase dramatically.

www.SuperMuscular.com | Weight Training Tips

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High Intensity Shoulder Workout

Here is an outstanding video made by fitness expert Dave Durell of HighIntensityNation.com. He is demonstrating a high intensity shoulder workout. During this session he utilizes two advanced training methods – per-exhaust and a static hold. Pre-exhaust is done by performing two exercises, back to back. The first is an isolation exercise that is  a single joint movement. This is performed to muscle failure of course and than is immediately followed by a compound joint movement, forcing the fatigued muscle to continue working. This is an excellent training method that can be used for just about all major muscle groups. The static hold that he used is essentially an isometric contraction with additional negative / eccentric movement. Notice the entire workout for his shoulders does not take long.

Rest for Muscle Growth

Rest for Muscle Growth

By Karen Sessions NSCA-CPT

Many factors apply when it comes to bodybuilding, and the most overlooked aspect is rest. As simple as that may seem it is essential.

Rest will allow your muscles to recover. Without proper recovery, you will never grow. Thus, you will never achieve that award winning physique you worked so hard for unless you make sure to incorporate adequate rest.

In this article I will teach you how to properly tie-in rest into your workouts, making sure all of your hard efforts pay off 100%.

 Rest Between Training Sessions for Muscle Growth

I have had people tell me they can actually feel their muscles gaining size during a workout. Although it might seem like it, that is false. This “feeling” you get is called a pump, and is not to be confused with muscle growth.

Muscle growth (hypertrophy) takes place during rest, not during a workout. You may get a pump during training, but it’s merely blood being pumped into the heated muscle, making it harder and increased in size temporarily. When this happens, many get a mental pump and drag the training out, resulting in over training, which is something we don’t want to do.

When your muscles repair themselves after training they are slightly stronger than before, which can lead to further growth if training is continued after sufficient rest.

It is important to note if you train before the muscle is fully recovered, you can retard growth, and if you fail to train at all you will lose size.

Rest needs vary for each individual. Dietary guidelines, stress, genetics, sleeping habits, age, and supplements all are contributing factors to recovery. So what may work for someone else, may likely not work for you.

Boost Your Muscle Gains In Minimal Time!

 How Long Before My Muscles are Recovered?

It takes a muscle 7 to 10 days to fully recover naturally. Therefore, training a body part twice a week is worthless. You will produce far better results by training each muscle group once a week.

Other factors that affect recovery are adequate sleep, proper nutrition, and supplementation.

Sleep is important for muscle growth and you should get a minimum of 8 hours a night. Added power naps throughout the day are a benefit.

Nutrition is important on the days you train, as well as the days off since growth takes place away from the gym. Many people fail to make the off training days productive by eating haphazardly. Your off training days are just as important as your scheduled training days.

 Rest Between Sets for Muscle Growth

Just as resting between training sessions is important, so is resting between sets. This is often neglected when it comes to recovery.

Lactic acid is the little culprit that causes the soreness in your muscles the days following training. It is also the burn you feel when you lift to complete failure toward the end of a set, lessening your movement. Because of this burn we tend to stop our session short or lighten the load of our weights, cheating ourselves of a good workout.

For indirect growth, you want to allow enough rest so that you are fully recovered, but not to the point where you are cooling off. Therefore, two minutes of rest works well for gaining mass, power, size, and strength. If you start your next set before the two minutes, you can lack strength and intensity. Save the short rest periods for your “cutting phase” when your load is somewhat lighter and you are training at a faster pace.

Karen Sessions NSCA-CPT

P.S. For additional ADVANCED female bodybuilding inforamtion, check out Iron Dolls – Female Bodybuildng Secrets!! When you have the raw and uncut facts, the rest is childsplay.


About the Author

Karen Sessions has been in the fitness industry since 1988 and is a multi-certified personal fitness instructor and specialist in performance nutrition. She is a nationally qualified natural female bodybuilder, holding numerous titles in the southern states including two overalls.