1. Don’t train more than 3 days a week.

2. Concentrate on each exercise you do; try and develop a mind-to-muscle link, whereby you are very aware of your muscles contracting against the resistance. Don’t just start a set with the concept of simply getting the weight to the top using any means achievable.

3. Don’t “cheat” on an exercise. Don’t employ body swing or momentum to finish a contraction, irrespective of how difficult the exercise may become. Cheating increases momentum, which, in turn, diminishes muscle inclusion in the exercise and, therefore, decreases the exercise’s productivity. Your objective is to involve as many muscle fibres as practicable.

4. Your training days will be Monday, Wednesday, and Fri.. Try not to get involved in anything too energetic on your “off” days, as this would cut into your recovery capability, which should really be employed only to overcome the exhaustive results of the weight—training workout. Performing other activities influences progress. If you miss a coaching day, do not panic and do not perform two exercise programs back—to—back thinking you can “make up” for it. Let it go—the additional recovery will not do any harm your progress in the least and might actually help it along.

5. Perform each movement slowly and in order to ensure that the muscle collection you are coaching is doing all the needed work and that momentum isn’t involved. Remember this guideline relating to velocity: Lift the weight in two seconds, hold it at the very top for another 2 seconds, and then lower it in 4 seconds back to the beginning position.

Because this may be the first time that you have trained on this program, weight training will represent a major shock to your physical system. It is important that you understand this concept. It’s the most intense form of exercise in existence, which is exactly why it produces such dramatic physiological results. Given these facts, doing more than the amount specified at this point of your development isn’t at all desirable.

For that reason during your first month, perform no more than one set of each exercise listed, and less than two sets should be performed during month two.

Ben Brown is a reporter on body building, writing on subjects like anabolics and favored muscle building programmes like Train Smart.

Technorati Tags: body builder, body building, build muscle, fast mass building