Below are 8 basic bodybuilding techniques and rules to help build muscle mass. They are simple rules and muscle-building techniques, but you may find it difficult to follow them.
Basic rule 1. Free weights are best for heavy sets.
Although machines may seem “heavy,” they don’t require as much auxiliary muscles as free weights and they also don’t build compound mass.
Basic rule 2. Don’t isolate, instead use compound movements.
One of the most important ways to build muscle mass is how you exercise. If you want full, hard volume, don’t isolate it. Instead, combine the use of all the muscles in the area.
Basic rule 3. Decide which muscle groups need more attention.
What muscle groups in your body need more work? Once you determine these areas, when you do your training, work on these areas first.
Basic rule 4. Find your best muscle mass exercises.
Experiment with different types of mass-building exercises, especially if certain muscle groups don’t develop as desired. For example, if your legs aren’t growing the way you want, instead of doing squats, try doing more unique quad exercises with leg presses.
Basic rule 5. Use safe bodybuilding techniques.
Be very careful when doing your exercises. There are several exercises that pose a threat of injury, such as heavy weight squats or flat bench presses. It may be best to avoid them altogether. You don’t want to ruin your bodybuilding program with a torn pectoral or a herniated disc! You can always achieve good growth with muscle-building exercises that work muscle groups evenly without stressing ligaments and/or tendons.
Basic rule 6. Use the correct number of sets and stop counting exercises.
A good variety of sets are between 16 and 20 per body part. Also, many successful bodybuilders use four sets of four to five different exercises for each body part. However, some muscle groups may only require one or two for a full workout. Some successful bodybuilders like to train heavy with fewer reps, others like to train a little lighter with more reps. Learn what works best for your body. For example, 10 repetitions of a certain weight can work well if it leads to failure.
Basic rule 7. Check your strength levels.
It’s a good idea to test your strength by increasing the weight and maxing out a rep or two. However, it is not recommended to do this on a regular basis as the body cannot take that type of training often. When you want to test your strength, don’t go overboard with a big jump in weight. Instead, add weight gradually so your body gets used to the change. As an example. Don’t jump from 400 pounds to 500 pounds straight away. Instead, start with 445 or 465, before going higher.
Basic rule 8. Eat meat and more protein.
Many experts say that the best form of protein for mass is meat. Red meat is packed with muscle-building nutrients as well as joint-protecting fats.
There you have it, 8 basic bodybuilding rules and techniques that can help you successfully build muscle. Make them second nature and you’ll make a handsome profit.