Build Muscle

Guiding you to your perfect body

There are three main forms of resistance training you can use to build and shape your muscles:
1. Using your body weight. 2. Free weights and 3. Resistance machines.

Remember, this advice isn't exclusive. Aim to read as much as possible on the subject of weight training and muscle development.

The role of resistance training

"Employing our muscles to work against added resistance allows them to work harder than they normally would during a typical day."

As a consequence our muscles are force to adapt, to develop and grow.

Training principles - in brief

If your training aim is to create bigger and better muscles there are certain 'rules' you should follow.

• Aim to increase your strength.
• In order to grow a muscle must be 'overloaded'. Challenge yourself to lift heavier and heavier weights
• Aim to complete each set until you are unable to continue without the need for a rest. Rest and then repeat.

Your perfect program

Try to follow the guidelines outlined below.

Goal	Sets *	Repetitions	Rest
Power	3 - 5	1 - 3	1 - 5 min
Strength	3 - 5	4 - 8	3 - 5 min
Muscle size	4 - 8	8 - 15	90 - 180 sec
Endurance	4 - 8	15 - 25 +	30 - 60 sec

* Total number on one muscle group during a single work out

Frequency

Train a muscle group no more than twice per week. Aim to have at least 2 days rest between these workouts (e.g. Train your legs on a Monday and Thursday and the upper body on a Wednesday and Sunday).

Variety is the spice of life

Aim to change your workouts every 4 - 6 weeks or so. The types of things you could do are:

• Try new exercises or new machines
• Change your goal. Once you have build some size, aim to build endurance.
• Change the order in which you perform your exercises.

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