Working
on particular muscle groups can be achieved by doing specific exercises
that focus on these muscle groups. In fitness gyms exercises usually
involve using free weights or machines. For beginners it is better to
start with machines because they ensure proper movement of muscles that
allows getting most efficient muscle stimulation. Later when some
growth has been reached and proper movements learned free weights can
be involved for more natural movements that will also involve other
muscles that were not involved much during machine exercise movements.
Learning how to build up muscle
properly requires analyzing closely progress of muscle growth as this
is essential part of mass building. Stressing out each muscle group
with particular training method eventually reaches saturation point
which slows down growth process significantly and at this point there
is a need to change to different training method to make further growth
possible. This happens because muscles are adapting over time to
particular stress and to trigger further growth it should be put under
different kind of stress.
Such variation of different stress can
be achieved by training method shifting that involves doing different
amount of exercise sets and reps in each set for particular exercise.
Recommended approach is to do one set of 10-12 reps for each exercise
in beginning stages of muscle building which will allow doing most
possible exercises within 60-90 minutes of training session that is
optimal recommended time for workouts. Such approach is required for
general muscle base strengthening before going into more intensive
workout routines.
After few months of general training and
analyzing of muscle growth progress that will slow down at this point
shifting to 3-4 sets of 10-12 repetitions is advised. Less exercises
will be involved so selection should focus on main muscle groups for
legs, chest, back and arms. When another slowdown in growth is reached
then maximum strength training can be performed which involves only 3-4
repetitions using maximum weight that can be lifted but for more sets
like 6-10 depending on individual case and progress pace.
