Online Weight Training Program is the Practical Choice

You may be surprised to find that things like free online weight training program webpages are in existence. Why would anyone want to offer this sort of information for free? A lot of people want to lose weight. There are some people who want to gain weight, but they, too, would gladly pay for a good personal trainer who could help them get to their weight objectives. A good weight training program in book, audio CD or DVD format would sell quickly!

On the other hand, there's more to gaining weight than simply eating more. Some people have overactive metabolisms, or even physical ailments, which ensure that they do not gain weight despite their best efforts. They may be unhappy with their bodies and wish to look fuller, healthier. In such cases, weight training for bulking up certain muscles would be called for.

 

There are a few things that you can do to try to gain more muscle and I believe that if you have a plan even the toughest of hardgainers can still gain a few pounds in a couple of months. As you know most bodybuilders not on roids can only gain about two pounds a month but if you make radical changes then you can gain weight rather quickly for a short amount of time.

 

1. The key to gaining muscle is to conserve your energy in an almost slothlike style. When as a hardgainer you are doing your workout try to get the most muscle fibers working in the least number of sets and reps.

2. Skip the cardio. Even though you know that you are trying to get yourself in better shape you still want to keep the cardio out of your workout. As you do cardio workouts your hard earned muscle is going to disappear as you lose your fat…but you do not have any fat to speak of do you?

 

 

The Nerve of those Muscle Cells

Perhaps the most likely explanation of muscle memory involves the neurons (nerve cells) that stimulate your muscles. These neurons tell all the muscle fibers (muscle cells) they innervate to contract. But, depending on the amount of weight being lifted, only a small percentage of neurons innervating a particular muscle may be recruited to stimulate their fibers. More weight on the bar – more neurons involved and more fibers stimulated. Simple enough, right?

Here’s something really interesting. Even during maximal voluntary contraction (attempting your max on any lift), you’re still not recruiting all the muscle fibers in your working muscles. In fact, it is this discrepancy between the percentage of fibers we normally recruit and what we theoretically can recruit (100%) that may account for those rare, but documented feats of superhuman strength.

What has that got to do with muscle memory? Well, one way your muscles may adapt to the stresses of consistent training is to increase over the long run the total percentage of fibers recruited during maximal and near-maximal lifts. Here’s the possible scenario:

 

Another possible explanation of muscle memory concerns certain changes in your muscles that regular training may produce. Your muscles may adapt in two ways that could translate into faster gains during retraining. First, you may be able to increase the capillary bed surrounding muscle cells, creating a greater blood supply to the working muscle. If this happens, and many scientists believe it does, you would then be able to enhance the nutrient (glucose, branch-chain amino acids, etc.) availability to the muscle cell. Also, you might remove the waste products of repeated muscular work and energy production (lactic acid, heat hydrogen ions, etc.) at a faster rate. Since these waste products can limit performance, with the increased capillary bed, you would be in a position to train harder and longer.

 

So which workout is best for size? Close-Grip Bench Press, Dips, and Lying Tricep Extensions. They all let you move heavy weights. My #1 pick is the close-grip bench press because I can feel it the most on my triceps. The Close-Grip is also excellent in building strength. For close-grip bench press, put your hands 6-7 inches apart on the barbell so it focuses on your triceps. For lying tricep extension, use an EZ bar, and hold the bar using the closer grip. Pick 2 out of the 3 workouts to do for bulking up your triceps. Doing all 3 will most likely lead to overtraining, which is very bad for muscle development.