Part 2 Building Muscle

Hey there, do you consider yourself to be an average Jane or average Joe? Have you achieved a good level of functional fitness? Are you looking lean and feeling strong, but you would like to see more definition? This article is for you. Side note: If you are a Metabolic Warrior you not AVERAGE, but this article is still for you.

Most men in our Metabolic training started out with 10 or 12 lb dumbbells and are now at 25 or 30 lbs. It may not seem like much to a power lifter, but when you throw functional movements like squats and lunges in with bicep curls, triceps extensions, rows and endless push ups, it is a hefty weight. Many women started out with 5 lb dumbbells and have moved up to 15, 20, or 25 lb dumbbells! The cool thing is that these Metabolic Warriors who have been doing the training religiously, twice a week, for the past 2 to 3 years have seen incredible fat loss, lower cholesterol levels, and improved blood sugar levels. They have significantly increased their cardio capacity, agility, speed, and yes, strength.  And they have leaner, more athletic bodies to show for it!  If you want to compliment the twice a week program you are doing with additional strength training, then get your body into a local gym for some extra work! Here are some fundamentals to keep in mind for your next gym workout.

Muscles Under Tension…Badda Bing Badda Boom you are building a muscle!

Genetics play a role. We can beneficially strengthen our bodies but we don't all build muscle the same way.

How to achieve muscle strength and definition following five basic principles:

1. Increase weight or resistance progressively over time. Consistently make the muscle work for maximum results. Muscles adapt quickly so don't be a nervous Nelly about going progressively heavier. Just use caution by giving your body time to adapt to each new increase.  Strength training also puts stress on tendons and ligaments and they adapt more slowly than muscles, so give them a chance to catch up and decrease your risk of injury by progressing in small increments. 
2. Include a variety of exercises for each muscle group. Example: biceps; standing bicep curls, seated bicep curls, seated incline bicep curls, concentration curl.  This approach challenges the muscles in many different ways so the muscle is more effectively worked in different ranges of motion.
3. Include a variety of techniques in your exercises. Example: standing bicep curls; use negative emphasis by curling up fast and releasing slowly. Try slo-motion reps in a full range of motion.  Do some repetitions only in the eccentric or concentric phase of the curl.  The possibilities are endless! 
4. Decrease weight. What?!?  Yes, decrease weight and challenge your muscles to meet an endurance demand. Kick the 12 reps to the curb, step down to a moderately challenging weight, and go for 20 to 25 reps. Again, a muscle that can only work in a short range, or for a short period of time, won't serve you so well when you need to recruit it for a full range of motion activity or an endurance activity.
5. No weight! That means recovery. Be smart and plan out the muscle groups you want to work on which day(s) and then build in recovery.  Muscles break down during strength training and it is actually during the rest or recovery phase that they rebuild and become stronger. Part of the recovery is based on the fuel you are putting in your body for 24-48 hours following a good workout. Quality fuel translates to a quality body. 

This is an overview of muscle building fundamentals. There are many layers on this subject and this is where a good personal trainer is worth their weight in gold.  They listen to you and take their education and knowledge and put it to work for you, based on YOU, not based on generalities. If you are a Metabolic Warriors you have got it going on because you have TWO Personal Trainers! We are invested in you and your fitness. We want to see you succeed! So what is your next step? Running? Strength training? Supplemental program to compliment Metabolic? Training for another type of event or activity? We want to hear from you and we never tire of helping you achieve your goals!;)

-Your Personal Trainers