Thursday, January 27, 2011

Weight Training Programs Are The Best Way To Change Your Muscle Mass

There are two types of Weight Training Programs, the Off Season and Pre Contest. With each program comes two entirely different types of training. We will break down what you need to do in each program such as techniques, reps, sets, etc. and what kinds of nutrition you need to get the best results.

When we talk about weight training programs, we are talking about a lot more than just lifting weights. There is a system involved that professionals use to get the most out of every workout. This system include two different weight training programs.

The first program is called Off Season Weight Training Program. In this program, you will add muscle mass. That means having a caloric surplus while lifting very heavy weight to add muscle size and density.

The second program is called Pre Contest Weight Training Program. This program requires you to lower your calorie intake and include cardiovascular exercises along with your weight training. For this Pre Contest Program, your weight training will not be the same as the Off Season Program. The poundage of weights used will be less and the techniques will be different.

Off Season Weight Training Program

Off Season Diet Your diet should have plenty of...

...spaced evenly every 2 to 3 hours throughout the day.Protein is key in both weight training programs. The amino acids found in protein help rebuild the cells that have been broken down and split during the workout. Having a fast absorbing protein, like whey protein is great right after a workout. Other then post workouts, all you really need is a protein source found in natural foods. Some great choices should consist of...


Carbohydrates give you the energy needed during the workout to pump out as many reps as you can with loads of energy. Complex carbohydrates should be consumed all throughout the day in moderation.

In this diet plan for Off Season Weight Training, you want your carbohydrates to be equal to or more than your protein intake. But, be careful you don't over consume your carbohydrates because unused carbohydrates will be stored as fat.

Speaking of fat, your fat intake should be low. Fat yields 9 calories for each gram. So beware of your fat intake. Also, do not consume any saturated fats or trans fats. This is true for both weight training programs. Instead, focus on unsaturated fats like monounsaturated fat and polyunsaturated fat.

Off Season Training Training for the Off Season Program requires you to go heavy on the poundage and low on the reps. It's all about breaking down the muscle and then rebuilding it with the food you eat afterwards.

The exercises you pick should be ones that target the entire muscle area instead of those that target specific areas. An example of this would be...

Flat barbell bench press targets the entire chest muscleDecline barbell bench press only target the lower part of the chest.

To build the most muscle mass possible, focus on exercises which favors entire muscle stimulation.

Off Season Techniques It is always wise in the beginning of both weight training programs to develop good form. This is why we recommend using a technique called negatives.

Negatives require you to slowly lower the weight, forcing you to use good form and work against gravity. The normal time it takes to lower a weight will usually be around 2 to 3 seconds. When performing negatives, your aim will be for a total lowering time of around 10 to 12 seconds. Once you have perfected this technique and developed good form on your exercises, you should switch to descending sets or another technique.

The one important thing to remember in both weight training programs is, always switch up your routine once your body becomes adapted to it.

Pre Contest Weight Training Program

Pre Contest Diet For the Pre Contest Program, the diet could be your best friend or your worst enemy. Most people think you need to drop your calories dramatically. But you don't. Once you learn that a calorie is not just a calorie and you find out different foods have a different hormonal response within your body, you will notice that it isn't the amount of calories but the quality of calories that you consume.

You still need to watch the amount of calories you consume. But 2000 calories consisting of cupcakes and cookies versus 2000 calories of fish and chicken will have a completely different effect on how those calories are stored in your body.

Pre Contest Training A big difference between the two weight training programs is that the Pre Contest Weight Training Program will have you more out of breath when the workout is over. By reducing the rest intervals between sets and adding aerobic exercises, you will be burning fat while still maintaining your muscle mass. The poundage of the weight will have to be less than your Off Season Program but, you still want to lift as heavy as you can.

Pre Contest Techniques For weight training, you want to use a circuit based workout. Compound movements that use more than one muscle group to complete the task is preferable for this circuit training. Jumping from one exercise to the next with little to no rest and engaging both the upper and lower body will maintain your muscle mass while shedding layer after layer of fat.

For your cardiovascular exercise, you do not want long distance cardio. Long distance cardiovascular exercise will sabotage both of your weight training programs. After an hour of this type of cardio, your body will start to break down muscle tissue to use as fuel.

When performing your cardiovascular exercise, you want the time to be around 20 to 40 minutes. A good cardiovascular technique for burning fat and maintaining muscle mass is called high intensity interval training. This technique is based on sprinting for as long as you can and then resting until you are able to repeat the same intensity for your next sprint. 20 minutes of this kind of cardio is great for getting ripped and lean.

Both of these weight training programs will be cycled for a certain length of time. This means you will not be on the Off Season Program for one week and then cycle on the Pre Contest Program the next.

Usually, when you've built up enough muscle mass during your Off Season Program which could take anywhere from 6 months to a year on average, you will then cycle to your Pre Contest Program and strip away stored fat you have gain during your Off Season. This is when you'll show off the new muscle you worked hard for. These weight training programs are just a simple starter for anyone who wants to build muscle mass and then get ripped.

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