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Build Lean Muscle Mass
Build
Lean Muscle Mass
H.I.T(High Intensity Training)
The name of the game in bodybuilding is intensity. To build lean muscle mass high training intensity helps as it helps develops more massive muscles and better muscle quality. What should be kept in mind is that repeated all-out workouts don't provide the body with enough time to recover and may actually cause a regression in strength and muscular development. Yet this is the trap into which many bodybuilding beginners fall. They hear about their favorite star training to failure, and reason, what's good for him is good for me.
Before long our budding builder in trying to build lean muscle mass is training to failure on each and every set. Two basic principles must be observed if you expect to make progress with your training program:
1. Your body and muscles must be subjected to high intensity training than they are accustomed to.
2. Sufficient recovery time must be allowed between workouts.
What is interesting about these two principles is that they go hand in hand! The muscles that are subjected to high intensity training than usual will respond by getting stronger or larger. They adapt during the recovery period and are prepared for the next workout. If, however, the stress is too great or the recovery period is insufficient, your muscles will not adapt and no improvement will occur. Training to failure too frequently is one sure way of holding back progress.
Breathing
While building lean muscle mass breathing is important. Mostly breathing is on the downward part of the movement and breathing out on the upward part. Put another way, when gravity is helping you (e.g. lowering the bar on the biceps curl), breathe in, and when fighting against gravity (curling up in the biceps curl), breathe out. The advantage to a good breathing pattern is that it helps your exercise rhythm. Every rep you do inhale and exhale once. In this way, not only are you pacing yourself correctly, but your muscles are not deprived of oxygen supply.
While advancing in your high intensity training you will find that in a few of the heavier exercises deviating from this routine is necessary. The squat is a good example. Breathing in and out in a controlled manner is relatively easy when you're using light weights, but it's virtually impossible when lifting heavy weight. Most bodybuilders find they unconsciously hold their breath when coming out of the movement (rising from the floor). When exercising while building lean muscle mass the body obviously needs enormous amounts of oxygen. If you hold your breath you may put the body into a state of oxygen debt which often results in fainting. On the other hand, holding your breath on the last couple of reps should not interfere with the body's oxygen supply.
Breathing is an involuntary physiological condition. No matter what you do, the body's breathing center will keep telling the lungs to inhale and exhale. Once you start using heavier weight, let the body worry about breathing while you worry about build lean muscle mass.
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