Health Network News

Muscle building programs are mostly created by weight lifters who have discovered “their way” to building big muscles.

However, in some cases these muscle building programs don’t work. Why?

Here are 4 reasons why the programs may not have worked.

#1: Your Program Isn’t Working Every Muscle

Have you ever trained on weight lifting machine? They only work one muscle. These machines are a major reason why the programs do not work. They don’t give the ability to develop many muscles together, which would be the best way to train. Free weights let you do compound exercises, letting you build many muscles at once. You will be able to perform squats and dead lifts which will be very beneficial to many muscles. Using free weights allows you to develop stability and also strengthen your joints. They are all around better for you.

#2: Keep it short

If your workout came from someone who lived in a gym, you researched and found the wrong program. You want to keep it as short as possible, while still getting a full workout in. Like I said before, compound exercises will do the trick. Make sure to use fewer reps and sets while adding more weight. This will ensure a good amount of resistance to tear the muscle down in a short amount of time.

#3: You are Not Incorporating Enough Intensity

You don’t need to waste time, and you probably don’t want to. So, why not make it worth your time? Make sure you lift a significant amount of weight, around the average of 80-85% of your one rep max. Muscle building programs using less weight, with more reps and sets will be a waste of time as your muscle gaining will plane out, and you could potentially see negative results.

#4: You Need to Rest and Relax More

When you workout, remember to leave time between exercises to let your body settle and start to rebuild. Rushing to your next exercise will not benefit you, and ultimately might hurt you as it will strain the muscles.

When you are done with your workout, make some time to rest and take a nap. You just put your body through hard work and now it needs time to cool down and rebuild. At night, make sure you are achieving 8+ hours of sleep, if possible. Relax anytime during the day and make sure to keep a low stress environment, which is best for fast muscle growth.

You can check out more information on a good workout program by looking at my article: DoubleYourGains’ 3-5 Beginners Strength Program.