Hello everyone! I'm new at this forum and hope this post will help out with some interaction.
Muscle Building Tips.
1. An effective muscle building workout schedule should be one where you workout different muscles on different days.
For example, (Day 1 biceps and chest)
(Day 2 back and shoulders).
Such routine allows the muscle with damaged tissues to repair themselves while you train other parts of your muscles. Also, rest is very important and you should always include a day of rest in between your weekly muscle building workout schedules.
2. Proper rest + Proper diet = Growth
Here’s the simple equation for growth. If you are overworking, change your workout schedules and routines. If you are following a good routine but have reached a plateau, change your diet to one with higher protein and higher calorie intake.
I was first skeptical when I was told that I stopped growing due to overtraining. However, try changing your schedule and you will see the difference in weeks!
3. For beginners to intermediates (especially those hitting a plateau)
A published research from Arizona State University shows that Variable Rep Training should be what beginners concentrate on. Usually, beginners change their workouts by varying between their different exercises or sets. By varying your reps instead of sets and exercises, you are stimulating the most sensitive training variable which prevents plateaus.
Variable Rep Training Example.
Workout 1, 5 sets of 5 reps
workout 2, 3 sets of 15 reps
workout 3, 4 sets of 10 reps.
Main point is, get a good routine and stick to it with determination. Allow your body to rest for growth and don't overwork your muscles!
Hope you guys find this useful