This Article is About
muscle fibres
workout routine
testosterone levels
muscle growth
rest period
muscle building
How To Grow Muscle Fast
Join 1000's of Authors at StreetArticles Today!

Are you tired of the results you are getting in the gym.?Are you not getting the muscle growth and strength you desire.?Well don't worry you are not alone.You see there are certain secrets to training that most people don't know about.I used to be the same as you,i followed every program in these muscle building books and magazines, followed every workout routine of gym owners and gym rats but i still could not get the results i wanted.Sound familiar.

Well let me tell you there are certain secrets to training that most people don't know. Only when i started following certain principles did i start getting the results in muscle growth and strength that i always wanted.

1.How long should your workouts last.?Studies have shown that your workouts should not be longer than 45 minutes per session and definitely not longer than 1 hour.The reason for this is that your growth hormone and testosterone levels peak at about 45 minutes and start to decrease after this period which means any work done after this is actually detrimental to your progress.

2.Rep Speed.How fast should you perform your reps.?Fast or Slow.?Seems if you want to stimulate muscle growth it is best to perform your reps fast as you can handle more weight and this means more overload on the muscle and more growth.Reps should still be performed under control and with proper form to avoid injury.

3.Body part training frequency.?Each body part should be trained at least 3 times per week as muscle starts to break down after 72 hours.You should actually rather be worried about undertraining than overtraining.

4.Rest period between sets.?If you want to stimulate muscle growth your goal should be to fatigue the muscle by resting a maximum of 45 seconds to 1 minute per set,which will stimulate the most amount of muscle fibres.If your goal is to ganin strength,other principles will apply which will be discussed below.

In order to explain these principles further there is a workout routine that i want to discuss with you called the Titan Training Manual developed by Leo Costa Jnr. and Russ Horine.Titan Training consists of the following principles namely:Power Traning,Endurance Training and Muscle Rounds.

1.Power Training:This involves pyramiding the weight for each body part and exercise with specific rest periods inbetween sets.

2.Endurance Training:Utilizing high reps of 12-15 and using compound movements for body parts with little or no rest in between sets.

3.Muscle Rounds:This is probably the most revolutionary concept of this program which uses a form of rest pause training where you pick a weight with which you can do 8-10 reps to failure and then do 4 reps,resting for 10 seconds and then repeating the whole cycle 6 times which then counts as one set.

All these factors combined gives you maximum muscle growth, strength and endurance,muscle density and a more robust look to your physique. This program can be tough and is not for the faint hearted though.

Street Talk

No comments present
You May Also Like
Leg Workouts for Hockey
As I'm sure you are well aware, your leg muscles are being used at all times on the ice. The ability to strengthen and develop a more powerful lower body will allow you to skate faster and be stronger on your feet. This can be easily accomplished through off ice…
By: Curtis Parker in  Recreation and Sports  >  Hockey   Oct 06, 2011  
  Likes: 0

How to Skate Faster - Hockey And Speedskating
There are two main aspects to improve your skating speed: technique and power. Lets talk about technique briefly. There are a few main things to focus on to improve your stride. When taking your stride, extend your leg fully, even pushing with your ankles at the end. It is easy…
By: Curtis Parker in  Recreation and Sports  >  Hockey   Oct 03, 2011  
  Likes: 5

Should Everyone Have their Own Individual Workout Program
Should everybody have their own bodybuilding workout tailored specifically for them to be able to build muscle.?Is there only one correct way to build muscle or are there other ways and does it differ from individual to individual.?My opinion is that muscle is muscle,the only difference is that some guys…
By:  in  Health and Fitness  >  Build Muscle   Oct 16, 2011  
  Likes: 0

Ways to Gain Muscle
Is volume training, in other words using a higher volume of sets or less sets focusing on more intensity the best way to gain muscle.?Traditionally more volume i.e. more sets have been seen as the superior way to gain muscle.The reason being more sets stimulates more muscle fibres and in…
By:  in  Health and Fitness  >  Build Muscle   Sep 14, 2011  
  Likes: 0

How to Set the Best Weekly Workout Routine
Well done! You are probably here because you are serious about starting a consistent fitness regime. Committing to a fitness program may be one of the best things you can do for your health. It’s easy to say that you’ll exercise every day or so and so days a week.…
By: Coral May in  Health and Fitness  >  Pilates   Aug 29, 2011  
  Likes: 2

Workout Routine For Women
There are no shortages of workouts available for women of all ages today. Watch tv, google the line "workout routine for women", or just talk to any trainer. They all have some sort of new workout designed just for women. The latest and greatest that promises to have amazing results…
By: Sonny Jude in  Health and Fitness  >  Weight Loss   Feb 16, 2012  
  Likes: 1

Plyometric Workout Routine
I always like to incorporate different types of workouts into my workout program. Plyometric workout routines is a great alternative, which is a total body workout. I recommend using a combination of strength, cardio, and endurance training like plyometrics, cross fit, or related type of workout. Below I will give…
By: Brandon Peterson in  Health and Fitness  >  Exercise   Sep 19, 2011  
  Likes: 0

How You Can Plan A Workout Routine
When you are ready to plan a workout routine there are certain steps you need to go through before you get started. These steps are not difficult, but are necessary for success with your workout routine. The first thing you need to do is assess your fitness level. Assessing your…
By: Thomas P. Hardin Jr in  Health and Fitness  >  Personal Training   Dec 17, 2011  
  Likes: 0

Weight Loss Workout Routine
Looking for a weight loss workout routine? Try this out: Monday: Start off with some light jogging. When you feel warmed up set up some objects on the ground and start doing suicides. After ten rounds of suicides, go for a full out sprint untill you burn yourself out. Afterwards,…
By: Chip Paulson in  Health and Fitness  >  Weight Loss   Jul 16, 2013  
  Likes: 0

The Foundation Of A Perfect Workout Routine
The reason a lot of workout routines fail is that they focus too much on specifics and not enough on fundamentals. The foundation of a perfect workout routine is what you should put the most thought into as it is the starting point from which your training will branch off…
By: Chip Paulson in  Health and Fitness  >  Weight Loss   Jul 31, 2013  
  Likes: 0

A Beginner Workout Routine With Only Barbells
The barbell is one of the oldest tools for weight training, perhaps the oldest tool after big rocks. So does that make it less powerful than the hundreds of machines available in a gym? Actually, the opposite is true. When you workout with a machine, it will actually make it…
By: Vaughn Friesen in  Health and Fitness  >  Build Muscle   Aug 19, 2012  
  Likes: 0

My Ageless Male Review: A Comprehensive Investigation
The first time I heard about Ageless Male, it was late at night on an infomercial. Now I’m not one to usually buy products from an infomercial, but for some reason I decided to look at this product a little more closely and read through some Ageless Male reviews. Being…
By: Tom Mitchels in  Health and Fitness  >  Mens Issues   Feb 27, 2013  
  Likes: 2

3 Principles FOR Overcoming Fitness Obstacles
In case you're similar to me, the journey to be fit as a fiddle and oversee weight feels overpowering. What's more, as though the mission to be fit isn't sufficiently hard, there are regularly different impediments to overcome: well being issues, time administration, summoning up valor or vitality. Regardless of…
By: Kat Li in  Health and Fitness  >  Build Muscle   Jun 07, 2016  
  Likes: 1

2 Simple Steps TO Ripped Summertime Muscles
Summer is upcoming, and the time has returned to kick and unwind under the sun. It's the ideal opportunity for shoreline days, grills and pool parties, and for any genuine weightlifter these exercises likewise mean one thing: it’s time for the shirts to come off and to showcase that rock-solid…
By: Kat Li in  Health and Fitness  >  Build Muscle   Jun 01, 2016  
  Likes: 0

7 Easy Tips to Improve Your Workout
You work hard at the gym, right? You want to see those gains, you know you truly deserve. But it seems like there’s something missing. Like a good steak, lacking a pinch of spice to taste really great, or being a few hundred dollars short of paying for a dream…
By: Baburaj Devi in  Health and Fitness  >  Build Muscle   May 28, 2016  
  Likes: 0

Article Views: 3005    Report this Article