Build Size & Strength with This 8-Week Squat Program
The 8 Week Squat Program:
What Is The Purpose Of Building Muscle?
Building muscle is one of the most important things in life. There are many reasons why building muscle is good. One reason is because it helps in increasing your strength and stamina which will improve your performance in all sports activities. Another reason is that it increases your overall health and well being, especially if you want to become a professional athlete or bodybuilder.
There are many different types of exercises that can be used to build muscle. These include resistance training (weight lifting), cardio exercise, stretching, and various other methods. Each type of exercise has its own benefits and drawbacks. Resistance training involves using weights to work out muscles; however, it may not be as effective at building muscle mass as weight lifting does due to the fact that resistance training requires a greater amount of time than weight lifting does.
Cardio exercise is performed in order to increase heart rate and blood flow to working muscles. Stretching involves moving your muscles in order to stretch them so they can get bigger. Other methods such as dieting, supplementation, and sleep deprivation have been shown to produce results when it comes to building muscle mass.
How To Do A Weight Training Workout?
Weight training workouts are done for two main purposes: strength gains and fat loss. Strength training involves lifting light to heavy weights in order to work your muscles, and the more you perform this type of exercise the stronger you become. Strength training leads to stronger bones and tendons as well, which prevents common sports-related injuries from occurring. Fat loss is another reason why people weight train. By using exercises that work your whole body such as squats, deadlifts, bench presses, etc. while following a strict diet a person’s body fat percentage will undoubtedly decrease.
To follow a proper weight training routine you should first seek the advice of a personal trainer who can design a good program for you. If you are unable to do that, there are many free online resources for designing your own routine. In any case, a good weight training program will involve choosing between two different types of routines: split and non-split. A split routine involves training certain groups of muscles per day, and a non-split routine involves training all groups of muscles in a single session.
One very important thing to remember about weight training is that you should never work the same muscle groups two days in a row as your muscles need time to rest in-between workouts. For this reason, you may want to consider splitting up your workouts over the course of the week so that you are training different groups of muscles on different days. For example, if you were training 4 days per week you may want to schedule something like this:
Day 1 – Upper body (chest, back, shoulders, arms)
– Upper body (chest, back, shoulders, arms) Day 2 – Lower body (thighs, hips, calves, ankles)
– Lower body (thighs, hips, calves, ankles) Day 3 – Off
– Off Day 4 – Off
– Off Day 5
Sources & references used in this article:
- Adolescent changes in size, build, composition and performance (RM Malina – Human Biology, 1974 – JSTOR)
- Atherosclerosis and body-build, with special reference to size and number of subcutaneous fat cells. (P Bjurulf – Acta Medica Scandinavica, 1960 – cabdirect.org)
- … microstructure and mechanical properties of a titanium alloy (Ti–6Al–4V) fabricated using electron beam melting (EBM), part 1: Distance from build plate and part size (N Hrabe, T Quinn – Materials Science and Engineering: A, 2013 – Elsevier)
- Size and body build of adolescents in relation to rate of skeletal maturing (N Bayley – Child Development, 1943 – JSTOR)
- Frequency and size of muscle fibers in athletic body build (AA Etemadi, F Hosseini – The Anatomical Record, 1968 – Wiley Online Library)
- Impact of maternal body build characteristics on newborn size in two different European populations (S Kirchengast, B Hartmann, KW Schweppe, P Husslein – Human biology, 1998 – JSTOR)
- Fire build-up in reduced size enclosures (WJ Parker, BT Lee – A Symposium on Fire Safety Research, NBS SP …, 1974 – apps.dtic.mil)