Different types of exercise provide your body with different benefits. To develop all-round fitness and health, you should combine both aerobic and resistance training into your weekly routine. You can do this in a couple of ways: either perform...
The term periodization refers to the division of an overall training program into phases which accomplish different goals. The progression of this linear periodization goes from a point of high-volume/low-intensity training to...
Weight machines are excellent if you are recovering from an injury, getting back into an exercise program or if you are 65 years and older exercising without a trainer. Weight machines are any of the machines in the gym excluding cardio equipment,...
Working out for muscle growth is a complex process. While resistance training in general is a way to build new muscle, there are steps you must follow to adjust your routine as you progress in terms of experience and development. If you're just...
If you are an athlete looking to improve your motor performance, muscular strength or body composition, you may consider following a periodized training program. Periodization refers to the form of resistance training that involves the...
You can't choose where your body decides to deposit excess fat. As such, to gain weight in your glutes, you'll have to build muscle in that area specifically. To do so, you'll have to follow an effective program of diet and perform regular...
Prior to beginning any type of strength--training program, it is essential that you undergo a needs analysis. This analysis will help you determine your current physical condition and help you decide what exercises will best help you achieve your...
Muscle growth is the result of an anabolic or building-up process called hypertrophy. Hypertrophy is the result of placing a greater-than-normal strain on your muscles. Hypertrophy can only occur in favorable physiological conditions and can be...
According to David Gluhareff, a certified fitness trainer with the International Sports Sciences Association, which administers high-level fitness certifications, a universal resistance training program does not exist. You can design your own...
The nature of your ideal full-body workout depends on several factors, including your age, health, goals and level of resistance training experience. Based on these factors, you'll make choices regarding several options available to those who wish...
Developing your biceps takes hard work and dedication, plus the knowledge of various training techniques. The biceps brachii muscles contain two parts -- the long and short muscle heads. Using a variety of bicep exercises while cycling through...
Protein shakes can be an excellent help in gaining weight, especially in terms of muscle mass. Because protein contains amino acids, the building blocks for human muscle tissue, protein shakes can boost the efficiency with which your body repairs...
While a variety of paid programs promise rapid muscle gain, the reality is that you can build muscle to the best of your genetic potential using information that is free and widely available. By following a strict program of diet, exercise and...
In order to build muscle as quickly as possible, it is necessary for most people to gain a certain measure of body fat. This is because unless it's simultaneously storing excess fat, the human body is naturally resistant to rapid increases in...
While genetics may predispose the accumulation of fat in certain areas, there are other contributing factors to body composition that you can control. A sedentary lifestyle is the leading cause of fat deposits on the buttocks. When sitting for...
Strength training provides numerous benefits in addition to improving strength, increasing bone mass, elevating metabolism, burning calories and toning muscles, according to author Steven Fleck in his book, "Designing Resistance Training...
Low-density lipoproteins, or LDL cholesterols, are the molecules that transport cholesterol to your body's tissues through the bloodstream. When large amounts of LDL are inside the blood, your risk for developing atherosclerosis increases....
If you're a teenager looking to build big muscles, there's good news and bad news. The good news is that due to your teenage hormone levels, building muscle will be easier for you than for your adult counterparts so long as you provide your body...
Gymnastics requires great strength and flexibility, so proper resistance training programs can be very beneficial. Appropriate workout plans vary according to age and gender. The American Academy of Pediatrics recommends paying special attention...
Gaining muscle while simultaneously losing body fat is a difficult proposition, as it requires the body to perform two naturally contradictory processes at once. On one hand, the body is designed to shed muscle prior to fat while losing weight as...
A 2 lb. per week rate of muscle gain is an extraordinary goal, and a goal that cannot be achieved by everyone. To gain muscle at a rate of 2 lbs. per week, without the use of illegal and potentially dangerous drugs, you'll have to meet several...
Putting on weight in a short period of time can be a challenging process. The human body is capable of losing weight much faster than gaining weight -- especially when the desired weight gain is in the form of muscle. If you're looking to gain...
The goal of many gym-goers may be a solid, muscular physique topped off with six-pack abs, but making the dream a reality requires a balance of physical training and nutrition to build muscle and banish fat. Not all resistance training programs...
Machines are safe, easy and low-impact due to the ergonomic design, levers and pulley system. On the other hand, free weights allow lifters to perform more dynamic lifts in a variety of positions. Defining impact and understanding the key...
One of the biggest determining factors in an individual's ability to gain muscle mass is genetics. But even genetics does not make developing muscle tissue a fast or simple task. Whether or not you're genetically predisposed toward gaining muscle,...
In the quest to lose weight, the typical methods may not include resistance training. Many dieters look to cardio training as the way to lose weight and shy away from resistance training. Resistance training can add muscle to your body while...
While losing fat in a specific body part is impossible, gaining muscle in a specific body part is simply a matter of focusing on that body part during resistance training. However, in order to gain muscle at all, you'll have to follow a strict...
For some people, gaining weight is second nature. However, if you're searching for an eating plan to gain healthy weight, chances are that you aren't one of those people. Luckily, you can rest assured that there is a foolproof way to achieve your...
Protein drinks can be a great supplement to stimulate muscular growth, whether in the legs or elsewhere. However, if you're serious about muscular hypertrophy, protein supplements alone won't do the job. You'll also have to follow an effective...
