Wellness Positive

Some Final Training Advice..

  The three exercises described in this body building and weight gain program are all heavy compound exercises and trigger the production of the body's natural growth hormones. This in turn triggers considerable muscle development and increased muscle mass. Putting on weight as MUSCLE is the best possible way to put on weight - it not only is far healthier, it also gives you a great look, and a superb physique...

  There are one or two additional things that you should know about muscle development, body building and weight gain, given below..

Beware of Over-training:

  Make sure you don't over-train - that is, you must ensure that you have days on which your muscles rest and recuperate.

• By all means add other weight exercises with time - exercises for the biceps, triceps, etc. As you add more exercises to your routine (for the biceps, etc.) divide the exercises up - do arm-exercises on one day, legs on another, abs and other muscle groups on a third, etc.
• This allows the muscles of one group to rest on the days when you are exercising another muscle group.
• A simple rule to follow is not to train a muscle if the muscle is sore - this means it has not recovered properly from the last session. If you work-out a sore muscle, the training will not 'build it up' - as a matter of fact, even some of the effect of the last session will be lost as well. So DON'T over-train.

  If you follow the simple rules I put forward in the beginning regarding an adequate diet, water intake and sleep, your body should recover as fast as is humanly possible.

For Muscle Definition:

  You should also do some aerobic exercises on at lease one day a week - running, cycling, rowing, hiking, strenuous martial arts workouts - whatever appeals to you. This helps burn off the fat layer and makes your muscles more defined.

  There is another weight training routine 'Advanced Weight Training' (in the MAIN Body building Section) for those who would like to take up bodybuilding seriously and work towards a 'sculpted' look - in that advanced routine, you will learn about working specific muscle groups, among other things - however, where sheer mass building is concerned, we believe that the three compound exercises listed in this section are some of the best.

  We trust this will be of use to those who've requested it, and to others as well. Take care, all.

"Train well, be healthy, and walk safe."