"free workout tip"

Welcome to building muscle 101's free workout tip.

Let me ask you a question, are you getting what you want out of your workouts? Maybe your almost getting what you want out of your workouts.

Whether your a hard core weight trainer or simply a weekend warrior who wants to get into better shape, the right information can make the difference between a successful program and unsuccessful program.

I'm sure we've all have heard the saying that you need to train hard in order to get any sort of results from working out. While this is true, it is not the sole determining source of success.

This is only part of the answer. Working out with animal intensity is a valuable asset in the gym but it will not determine the success of your program.

With that in mind, I thought I'd give you a helping hand with some of the common questions about working out and provide you with useful free workout tips. These free workout tips will give you a little guidance about working out and will provide you with some useful information about upgrading your workouts.

Free workout tip #1

Warm up before you work out and cool down after your workout:

Try and get warmed up before you train. The warm up is to increase your body temperature, heart rate, and other metabolic mechanisms.

Try and get into the habit of warming up before your training sessions. Warming up can consist of an aerobic activity such as riding the stationary bike, stair climber, elliptical training, or any other multitude of aerobic activities. Follow this up with period of stretching.

I usually ride the stationary bike for about 5 to 10 minutes before all workouts. This gets my body warmed up and helps with the knee joints before a heavy leg day.

Remember to cool down after your workout. This helps return your body to a state of normality after the beating it takes from training. This is an important free workout tip so always warm up before working out.

Free workout tip #2

Stretch your muscles:

Stretching is very important. I recommend that you get into the habit of stretching once or twice a day, before, during and after your training sessions and on non training days. Stretching improves flexibility and if the muscles become tight and inflexible, blood flow is impaired, thus reducing muscle contraction.

When stretching, make sure that you start slowly and hold for 10 to 30 seconds while maintaining good breathing. Do not force yourself into stretching positions. It will take some time for you to develop good stretching techniques so be patient.

Free workout tip #3

Make sure you get a full range of motion:

In order to get the full benefit of an certain exercise, you have to exercise the muscle through its entire range of motion. This allows you to get the optimal benefit of increased strength and size from your program. Try and work the muscle from the fully stretched position to the fully contracted position on each repetition.

Forget about the half and quarter rep stuff. Unless you have to these type of exercises as rehabilitation, go for a full range of motion. While it's easier to do half and quarter reps, they are far less effective for growth. An important free workout tip!

Free workout tip #4

Use progressive resistance:

Weight training is based on the overload principle. That is, in order to stimulate more growth out of your muscles, you always have to increase the workload on that muscle to increase the intensity of the exercise.

When you increase the amount of weight you lift on a continuing basis, your muscle fibres adapt to these demands by getting bigger and stronger.

Two of the most common mistakes people make in their weight training programs is to:

1) Increasing the amount of weight too quickly;

2) Not increasing the amount of weight to stimulate further improvements.

Here's how you go about increasing the weight.

After you have established the correct exercise techniques, evaluate your progress on a weekly basis. The following notes will help you determine when to increase your weight:

• Performing 12 repetitions in good form using the same workload;

• Performing all of your sets for 12 repetitions in good form using the same workload;

If for example, you can perform 2 sets of 12 repetitions in good form, you might want to increase the weight. Another option is to increase the number of sets to 3 sets of 12 repetitions if building endurance and stamina is your goal.

However, if you’re goal is building muscle mass, and strength, consider increasing the weight.

How much weight should you increase? Increase the weight by 5% to 10% of your current workload.

For example, if you’re current workload is 100 pounds and you can perform 2 sets of 12 repetitions using good form, take 5% to 10% of 100 pounds and add it on.

In this case, 105 to 110 pounds. With this new workload, your repetition range will decrease but strive to get the range back up to 12. Repeat this process of evaluation on a weekly basis using your training log.

Free workout tip #5

Go with the flow of your muscle:

Always follow the natural path of your muscles. Our muscles, bones, and tendons have been designed to work together as a team and will be able to generate the greatest amount of force when they are trained this way.

That is, When muscles are trained on their natural planes of motion, they will generate more power so you should always be exercising your muscles along these planes.

Forget about doing weird angled exercises because they do not stimulate more growth and will sometimes lead to injuries.

For more information on weight training descriptions and illustrations, please click here to see building muscle 101 weight lifting exercise page.

Free workout tip #6

Try dividing your muscles into groups:

If you've been doing full body workouts and have not gained in the last couple of months, it's time to change your program up. I suggest you start dividing your muscles into groups often called split training.

Split training involves "splitting" your muscle groups into groups and on different days.

The simplest way to divide your program is to save all the upper body exercises for one training session and then utilize all the lower body exercises in another session. This is probably the most basic slit training routine going.

Alternatively, you could do a pull push workout which is another basic split routine that is designed to use your pulling movements (such as curls or rows) on one day and use the pushing motions the following day (such as bench presses).

When you use split workouts, you can work out two successive days or more in a row becuase you are not working the same muscle groups each day.

One day you may be working chest and legs, and the next day the back and arms will be worked. By doing this type of split training, your recuperative systems can cope with this amount of stress without becoming overloaded.

This way, you can train everyday or every other day with the same, if not more intensity than if you trained your whole body once every two days.

Increasing intensity requires more time between workout sessions for your muscles to recover from the stress of the workouts.

Free workout tip #7

Set goals:

This is often overlooked but it is so important. Goals give you specific targets to shoot for. By setting goals, you build up confidence and charge your mind with energy and will.

Looking at the big picture and breaking it down into small mini goals will help you achieve your muscle building goals. It's very important that you identify your goals and periodically monitor and adjust your goals on an ongoing basis.

I suggest breaking your goals down into long (3 to 6 months), short (1 to 2 weeks), and immediate term goals. Make sure your goals are realistic. Record your goals and keep them in a handy place where you have constant access to them.

Goal setting is very important, so if you haven't set any goals, start setting them.

Free workout tip #9

Always use a weight training journal and meal log:

It is very important that you write everything down. By keeping track of your progress you are keeping yourself honest and motivated.

A training diary and meal log can help you get better results. You can look back at the end of each week and figure out if you were on target with the goals you've outlined.

A training diary and meal log will show whether your goals are realistic and gives you insight into your exercise and eating patterns.

If your building muscle and strength, you won’t have to wonder what works, because you’ll have a full description of everything you’ve done to reach your goals. This will be your blue print for muscle building success.

A training diary and meal log can tell you what’s working and what’s not. A training diary and meal log will also serve to keep you honest. You may think your working out four times per week but as you sift through your training log, you learn that you missed a workout.

Free workout tip #10

Be intense about your workouts:

You can't be successful with your weight training proram by simply showing up at the gym to go through the motions.

At the gym I train at, there are always a handful of people who simply show up, do a couple of sets in a nonchalant manner and talk the rest of the time. At the end of the day, they complain to me that their not seeing the results they want!

You have to be intense about your training program if you want to see any results. In order to get the maximum benefit from your weight training program, you have to put in the required effort and intensity.

The intensity of your workouts are largely determined by your mindset. Try and focus on increasing your motivation, confidence, and drive.

Really think about what you want and strive to get their.

Free workout tip #11

Drink alot of water:

Building muscle requires a lot of fluid. You should be drinking at least 8 to 12 cups of water per day. Water is essential for good health and building muscle.

Remember this free workout tip, in order to move muscle, you need water. Muscle is considered an active tissue and water is found in the highest concentrations in active tissue. If your body is dehydrated, chances are you're not going to have a very productive weight lifting session.

Without enough water, your muscles are not getting enough electrolytes. Muscle strength and control are weakened. If you want to build muscle, than you must keep your body well hydrated.

Drinking alot of water is an important weight lifting tip and shouldn't be neglected. click here to find out about drinking water for health

Free workout tip #12

Have some fun:

Here is one free workout tip you will want to remember. Weight training and working out should be a fun and rewarding experience. Make sure to enjoy what your doing and have some fun. What fun is weight lifting and building muscle if you can't stand being at the gym?

Fee workout tip #13

Keep motivated:

Motivation is the juice that keeps the machine moving. Throughout your muscle building program, it is very important that you stay focused and motivated. Although this may seem a little harder than you may expect.

Just remember that not all of your workouts are going to be 100%. It's important to know that there will be times when you just don't feel like working out or your workouts don't feel quite right.

Feeling like this for one or two workouts is normal, but if it persists, your body is telling you to try somthing new or to take some time off.

There will also come a time when your muscle gains and progress will come to a halt. Yes, it will happen but don't get discouraged, it has happened to us all, even the best.

The important thing to remember is to keep going, don't quit. If you find yourself in a rut, think of it as a challenge. Try and find new ways to gain. If your bench press is sticking, stop doing it and use dumbbells instead, or try Building-muscle101's "increase my bench press program".

Listen to your body. Don't try and be stubborn when it comes to listening to your body. If it's telling your that it's tired, listen and take some time off. Your body has ways of telling you when it's tired and broken.

This is a very important free workout tip, listen carefully to your body and you'll make great gains and avoid injuries.

Try and keep yourself motivated. Stick posters of your ideal body on the fridge, in your locker, in your room or anywhere else you might need motivation.

Try listening to music that motivates you in the gym. The repetitive sound of plates banging against one another can test even the most dedicated weight lifter. Listen to music that gives you some edge and drive.

Try taking pictures of yourself every couple of weeks. This way you'll see yourself improving from the "old you".

Free workout tip #14

Give your self a free day:

Try giving yourself a free day every couple of weeks in which you can eat anything you want. This way your not going crazy with your diet and it allows you to enjoy some of the food you've always liked.

I love this free workout tip because I think everyone (including me) has a favorite meal that's not the healthiest.

Use the above noted free workout tip and tips in your training program and you should be off to a flying start.

As you progress in your program, make sure to challenge yourself and change your weight lifting routine around. This will add a new angle to your training and improve the weight training experience.