Resistance training requires a lot of physical and mental exertion. The feeling of knowing that you will be grabbing cold iron and then lifting it until you’re exhausted can be invigorating for some, yet very stressful for others. Stress and lack of knowledge can lead to loss rather than gain unless you brace yourself with some of the basic foundational principles which lead to muscle growth.
First, it’s important to understand that weight training can be very serious business. I strongly encourage my clients to check with a doctor before beginning any exercise program. In fact, depending on the client’s health risk identification factors, I may absolutely require it. Helping a prospective client to identify possible health risk factors can be the most valuable service one can offer and it should be a priority for a personal trainer and the client. It’s also important for a trainer to be aware of any medications that the client may be taking, and if so, to then direct them back to the appropriate health care individual who can then discern if the fitness program is right for them.
Now, let’s move on to some of the finer points of the do’s and don’ts to maximum muscle growth. This is not extensive and only reflects what I consider to be some of the necessary basics.
1. Do a Brief Warm-up with Mild Stretching
Don’t make the mistake that many bodybuilders do by grabbing the barbells and dumbbells without proper warm-up. Stretching is an extremely important component in any and all fitness programs—no matter your goals, sport or level of experience. The more flexible someone is the more they can lift and the less they will get injured at any given intensity. It is important to first warm-up with a low intensity aerobic exercise (walking, stairclimber, bike) for 5-10 minutes. After a brief warm-up you’re ready for the stretching. Five minutes on the muscles to be worked is sufficient. I do not recommend intensive stretching to take place before resistance training. A host of recent studies has shown that it can actually make you weaker, not stronger. Intensive stretching such as “Fascia” stretching is excellent and beneficial, but never before the workout. Here are some considerations regarding stretching:
--All stretches should be held at least 15-20 seconds in a static position.
--All stretches should isolate a given muscle (specifically the muscles to be worked)
--Stretches should be done between sets and immediately following workout. Stretching that follows the workout can actually help with recovery by helping circulation of the proper nutrients to the worked muscles. There are studies that try to disavow this truth, but they are weak at best. In any case, it can’t hurt only help.
2. Don’t choose Dumbbells over Barbells
If you’re a beginner or even an experienced bodybuilder and maximum muscle and strength increase is your goal, then you should choose barbells over dumbbells. The additional distraction of trying to balance and stabilize the weights can cause a significant decrease in the overall total poundage that the individual can lift. This will result in less muscle and strength increase. A good rule to follow is this: if you can lift more weight with the barbell overall than you can with dumbbells separately, choose the barbells. I’m not against dumbbells and I believe that they are an integral part of a resistance program. But I would not recommend them to the individual that wants fast gains in strength and size.
3. Don’t lock out on Heavy Pressing Movements
It is important to keep the joints bent through the entire range of motion, especially when performing low rep, heavy sets. This prevents the potential dangers of allowing for a relaxed muscle. Here is the problem with relaxing the muscle during a set: if the muscle is relaxed that means it is not supporting the weight, but rather the weight is being supported by non-contractile tissue such as ligaments and bones in the joints, which can lead to injury. It’s important to understand, as well, that you can cause just as substantial of a contraction without the lock out. Keep in mind that it is acceptable and good practice to do so in lighter weight sets as it can help with the removal of wastes and increase oxygen uptake. I always have clients perform both heavy and light movements to incorporate the benefits of both.
4. Do use Training Straps
If size and strength increase is what you want, then you must invest in a set of training straps. Since the forearms, wrists and hands can tend to weaken long before the intended muscles, straps are a great way to push out more weight and reps. The forearms can be what we call the “weak-link” in a heavy set, particularly when working a large muscle group. And so, straps can add some much needed support. I also find that they can help bring about a good mind/muscle connection since there will be less focus on trying to “hold” the weight. Straps are imperative. If you don’t have them, go buy a pair right now.
5. Don’t use Sloppy Form. Focus on Muscle Contraction
Using sloppy form in an effort to lift heavier weight is not smart. In fact, it is a formula for injury and can limit your long term growth. That is not to say that it is not beneficial to utilize what is called the “cheat” principle, which allows for some less than perfect form in pursuit of a heavier lift. However, you must have a good spotter alongside you, and you still must be in control of the weight even with the “Cheat” principle. Barring injury, here is what I see as the biggest problem with sloppy form: it cuts the ability to link mind with muscle with unyielding concentration. Sloppy form will always rob you of some degree of focus. Your mind must be focused on the muscle being worked and on the contraction achieved by that muscle. You can’t do that to the fullest if your heart and mind is more invested in heaving the weight up. The greatest tool at your disposal in your pursuit of muscle is your mind. Don’t compromise it. Lift with strict form and focus on the muscle being worked. As you workout, visualize the muscle growing.
6. Don’t wait too long to ingest Post workout Nutrients
If you’re waiting longer than 30-45 minutes following a workout to consume quality proteins and carbohydrates, you have wasted away an incredible opportunity to increase muscle size through Advanced Anabolic Recovery (A.A.C). Muscles are their hungriest and most receptive following a post resistance routine. The post workout food should be a beverage consisting of protein and carbohydrates (both simple and complex). Studies abound as to the positive anabolic impact related to muscle cell volumization and increased protein synthesis.
These are just a few basic principles to keep at the forefront of your mind in your quest for muscle.
Tony DiCostanzo is a Certified Personal Fitness Trainer (NFPT-CPT) and the Founder of DreamBodies Body & Life Transformation System. With over 20 years of practical experience as a natural bodybuilder in the field of health & Fitness, Tony is also a coach and motivational speaker who inspires many through his lectures and seminars. His area of expertise is rooted in a multi-dimensional, body/mind approach to total body and Life transformation. His background includes competitive boxing, bodybuilding and Martial Arts. Aside from his certification in Personal Fitness training, he also holds a certification in Stress management. http://www.dreambodies.net. Feel free to use this article for your website or newsletter provided that you include the above stated bio and website link. Copyright