How to Maximize Muscle Growth

Just about anyone that has tried any type of weight training program have discovered the point of over-training at least once in their muscle building program. Besides slowing down your weight training for the week, over-working your muscles can lead to injury, future muscles problems, and even a loss of muscle.

The people that tend to have problems with over training muscles are usually bodybuilders and athletes. These type of people figure that they can train as hard as they like and will get results through excessive muscle work.

For best results when trying to make a six pack or build muscles is to not overwork yourself. You have to find the happy medium where your work doesn't become excessive and compromise all the muscle work you've done in the past.

The trick with building muscles in your chest, thighs, back, and arms, is to find the perfect weight and repetitions. Your first goal when lifting is to find the maximum weight you can lift. (Make sure you have a spotter during this stage.) Do one repetition with that maximum weight--this rep must be done with perfect form and with a fluid motion. After getting that maximum weight, you'll want to start lifting with 80% of that weight.

Your training schedule for that muscle group you want to gain in is 3 sets of 15 repetitions. You'll need a 1 minute break in between sets. If you cannot do 15 repetitions, do 10 reps instead. Once you can do 3 sets of 15 repetitions though (and this can take you a week or more), upgrade the weight.