Want To Own A Muscular Greek God Body?

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Article Title: Want To Own A Muscular Greek God Body?

Author: Chew

Word Count: 1102

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If you are clueless at the gym and yet hungry for plain, good

'ol professional advice to help you on the road to that

sculpted physique of a Greek god, fret not! All you have to do

is to have a solid commitment, use the knowledge gleaned from

this article and you will attain the body you want pronto. But

remember to warm up and cool down, as well as stretching before

and after each session; Or even better, after each set for

better muscle recovery and prevention of injuries.

Use Free Weights instead of Machines More Often

Machines will have its uses, but for a start, concentrate on

free weights. That means work almost exclusively with barbells

and dumb bells. Free weights recruit many stabilizing muscles

for balance and control. That means you will work a lot more

muscle parts other than the intended ones. That will give rise

to little bumps, striations and definitions all over your body

instead of one huge lump of muscle on your intended muscle.

Because of the extra stimulant created, your muscles grow

faster too. Why else do you think all professional body

builders almost exclusively use free weights?

Compound Exercises Instead Of Isolation Exercises

Use as many compound exercises as possible to your workouts.

Compound exercises are exercises that involve 2 or more joint

movements. Because they utilize more joints, that means greater

muscle mass are involved. Greater muscle mass means heavier

weights. Heavier weights means greater muscle gain.

Some excellent compound exercises are the Squat, Deadlift, Chin

ups, Dips, Bench press, Barbell Press, Lunges, Bent-Over Barbell

Row...etc.

Train with Intensity

You must train intensively like a mad man for your muscle to

grow. Try to do more reps or add more weight than the previous

session or your muscles will think, " Ah... we've done that.

Nothing new, so no need to grow bigger and stronger. "

Because of this, it is important that every time you train

hard, you give your body time to recover as it has suffered

strains and actually sustained many small scarring. Your

muscles grow when you rest, especially when you sleep and not

in the gym. So sleep at least 8 hours a day. Also, do not train

everyday or work the same muscle group more than once or twice a

week. If your training was vigorous enough, do no more than an

hour per session.

Try not to do cardio work on the same day as your weight

lifting work. In fact, during the muscle building phase, you

should do less cardio work as aerobic exercises burn muscles.

You can increase your cardio work when we come to the cutting

phase, to lose fats and gain rippling definition.

Correct Technique And Form

Everywhere, everyday, you will see people using wrong form and

technique when training with weights. This not only compromises

your growth, it will also make you susceptible to injuries.

Wrong form occurs usually when people try to lift weights that

are too heavy, whether out of vanity or ignorance. As a guide,

always lift with strict focus on the muscle you intend to build

for that particular exercise. Feel it contract and extend. Lift

the weights deliberately and slowly. Never ever swing your

weights up especially when doing bicep curls or the military

press. Lower the weights slowly, taking about 3 seconds instead

of letting gravity pull the weight down. You must fight gravity

to stimulate the muscles, if not, half of your effort is going

to waste. Another common mistake is when people arch their back

when they are doing their bench presses. By arching your back,

you are using your spine to press the weight up. Your back must

be pressed against the bench at all times for the exercise to be

effectively working on your chest! However you MUST arch your

back when doing squats and deadlift.

With some exceptions, as a general rule, if you can lift a

weight in good form for more than 10 reps, it is too light.

Conversely, if you can't lift it more than 5 times in good

form, it is too heavy.

To Grow Fast and Huge, You Must Perform Lower Body Exercises!

This is what most people don't realize. Your lower body makes

up 60-70% of your musculature. If you don't train them, not

only will you look spider-legged, your entire body will not

grow as quickly and as large. Don't think that you can hide

those skinny legs in your pants! Most people do not train their

legs because squats, dead lifts and lunges can be very grueling

exercises. But it is precisely because of such intensity that

you will produce more growth hormones when you sleep and

overall muscular development is stimulated.

EAT and EAT Correctly

Losing weight and building muscles cannot happen at the same

time although there are methods to do so and will be too

technical to describe here. To lose weight, you must have a

caloric deficit. To build muscles, you must have more calories,

period! So do not be afraid to eat. Have plenty of protein,

moderate complex carbs and some good oil like Omega, olive,

flaxseed, fish etc., especially immediately after a workout.

That is when your body is most nutrient hungry and will absorb

whatever you eat very quickly. The longer you delay eating

after a workout, the less effective it will be. Even better,

take quick absorption protein shakes and high glycemic carbs

during this time. The carbs will induce insulin production

almost immediately and shuttle the protein to your muscle cells

very quickly.

Eat about 2 gm of protein for each kg of your bodyweight or 1

gm per pound of your body weight. Spread your meals evenly

throughout the day about 3 hours apart. It is advisable that

you have supplementation of Creatine, Protein, Multivitamins

and L-Glutamine.

Yes, you will probably gain weight, but a lot of it will be

muscle weight because muscles are heavier than fats. You may

also gain some fats because of the extra calories consumed.

Don't worry, it is a happy problem because the more muscles you

have, the easier the fats are to shed when you come to the

cutting up phase to get those rippling definitions.

Easy isn't it? Now that you know the facts, the rest is up to

your determination.

About The Author: Chew is a personal trainer and count

actors, pageant winners, models and other celebrities as his

clients. He runs a fitness training school in Singapore at

http://www.sgfitnessonline.com and has written the book " Burn

Fat Build Muscles Fast. " See his books at

http://www.sgfitness.com

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