Today: 14 Oct 2008
Gain muscle mass easily with the help and support of Gymbods.com online personal trainers. Gymbods.com gain muscle mass workouts are personalised to your lifestyle, exact goals, fitness level, target weight and size.
Workout at home with no equipment or you can incorporate the equipment you have at home into your gain muscle mass workout. If you are a gym user you can incorporate the equipment available at your gym into your personal gain muscle mass workout.
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What is resistance training?
Resistance training raises the metabolism for an extended period. Resistance training improves the shape of muscles, increases strength, improves body composition, increases your metabolism and enhances body density. You should always perform resistance exercises appropriate to your current level of fitness.
What weight or resistance should I use?
Make sure you choose the weight or resistance that allows you to perform the set of repetitions through a full range of motion. You need to perform the correct amount of reps and sets to achieve muscle overload. You should achieve overload (or momentary muscle failure) as you approach the last repetition. Overload can be progressed by increasing:
- Resistance
- Number of repetitions with a particular weight
- Number of sets of the exercise
- Intensity, i.e. reducing recovery periods
What is ORM or One Rep Max?
The One Rep Max is the most weight a person can press, curl, lift or pull for a single repetition.
How do I calculate my One Rep Max?
Find the number of repetitions you achieved. and divide the weight you lifted by the % 1RM, for example;
Weight Lifted: 100 lbs
Reps Completed: 8 Reps
% 1RM: 0.78
One Rep Max = 128 lbs.
Remember to re-calculate your one rep max every 4 - 6 weeks to allow for strength improvements.
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