Muscle Building

After twenty plus years of celebrity fitness training in Beverly Hills
California
I would like to share with you my top six
most effective
weight lifting tips. If you follow these tips
you will know you have accomplished the maximum in the least amount of time.

Here are the six best muscle building workout tips I have discovered throughout my years as a celebrity fitness trainer. Please note: consult with your physician prior to taking part in any exercise program. Each individual has their own specific medical history
and overall objectives.

1. Use Multi-Joint Exercises

You will want to incorporate weight lifting exercises that work more than one muscle group at a time. Two or more joints are moving throughout a
particular strength training exercise. Performing an exercise like this will utilize a greater amount of muscle fibers
thus stimulating growth
as well as burning more calories. Examples of such multi-joint exercises are the chest press
leg press
leg squat
pulldown
and shoulder press. These are all very effective exercises leading to greater muscle development.

2. Focus on Form Before Weight

While lifting weights
it is important to focus on form. Let the particular muscle do the work
not momentum
or other muscles you are not targeting. You goal is to fatigue a particular muscle to its absolute maximum. It is not important to impress someone else in the gym with the weights you are lifting. Focus on working the muscle!

3. Repetitions Should Be Slow and Controlled

Eliminating the external force
momentum
is the key. Once again
let the targeted muscle do the work
and nothing else. Zone in on that particular muscle. You should concentrate on moving the weight using a cadence of two seconds positive motion
and four seconds back (negative). Please remember
this is weight lifting
not weight throwing.

4. Proper Rest Between Workouts Is Critical

Make sure your weight training workouts are high enough in intensity to stimulate muscle tissue growth
and have the proper rest between workouts to allow this growth to occur. The average amount of rest between workouts is 2-10+ days depending upon the intensity level. You shouldn't feel tired
and sore before your next workout
but eager to conquer the weights.

5. Don't Do Too Many Sets

Too many sets will put you in an over-trained zone. All you need is one
all out
set to momentary muscle failure in order to stimulate optimal muscle growth. Anything more is counter productive. However
light warm up sets are fine
and necessary.

6. Track Your Progress

Without tracking your workouts you will not know where you are
and where you need to go. Be a mad scientist and track your workouts. The information you gather will tell you more about yourself than a muscle magazine will.

If you want the most effective
efficient weight training workout
then follow these six simple tips to maximum muscle development.

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Jim O'Connor - Exercise Physiologist / The Fitness Promoter

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