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Resistance training is not just for body builders and high level athletes.  We are going to explore three important keys to healthy muscle building that will make the process as efficient and effective as possible.  The goal is to help you create a stronger, fitter body without having to make a new career of going to the gym.  If you can dedicate 3-6 hours per week you will be amazed at the changes you can make to your body and to your life.

These keys are valid for men or women, young or old, anyone seeking to improve fitness through resistance training.

One of the most common obstacles to a healthy muscle building program is lack of time. With a bit of education this obstacle can be easily overcome. An effective muscle building program can easily be completed in 30-45 minute sessions 3-5 times per week.
Traditional muscle building programs emphasized isolating an individual muscle or muscle group and doing 12-24 repetitions and 3-4 sets for each muscle group. Not only is this a HUGE time commitment, it is also an inefficient way to build muscle.
Exercises that utilize two or MORE of the bodies larger muscle groups during each
repetition are the smartest use of our exercise time.

When you combine resistance training with a movement that utilizes at least two large muscle groups you are
using the most efficient means to a lean, fit best body. Here are four examples of
multiple group exercises:
A. Squat/ Straight Arm Shoulder Raise
B. Lunge/ Back Fly
C. Dead Lift/Curl
D. Squat Thrust/Push Up

Each of these exercises works one of the large leg muscle groups and one of the large muscle groups in the upper body during each single repetition. If performed in the correct posture these will also strengthen and stabilize the core muscles of the abs and lower back as well. If you do a bit of research and use a bit of creativity you will find there are endless variations of multi group exercises you can perform to most efficiently develop your best body.

It is recommended that you do one exercise per day, 8-12 reps for each set and do sets until failure of the muscles will not allow you to perform the exrcise with correct form and posture. When you can perform more than 5 sets without failure it is time to increase the resitance used during each set. By activating more muscle groups through various ranges of motion this type of healthy muscle building optimizes the muscle development and minimizes the time needed. Quality over quantity.

If you want to develop muscles as quickly as possible you need to make sure the intensity of each repetition is as high as possible. Intensity is the amount of energy and effort it takes to move through the range of motion of the rep. The more effort it takes to execute the desired movement the higher the intensity. Also, the more reps you do when the muscles are close to failure the higher the intensity.

High Intensity healthy muscle building can be achieved by adjusting the amount of
resistance, the amount of time taken for each repetition and pre stretching the muscle prior to an explosive movement.  If you are seeking a leaner healthy muscles you should focus on the latter two methods of achieving intensity since higher levels of resistance will tend to develop larger muscles.

In general, the slower the movement (especially in the negative or lengthening portion of the rep), the higher the intensity.  There are three main advantages of using intensity in your healthy muscle building:
1. Efficient muscle breakdown
2. Efficient use of time
3. Less strain on joints and ligaments

Mucles build fastest after they are fully stressed. The more they are torn down the stronger they rebuild. By using high intensity reps you break them down with the least amount of weight and time needed to get the job done. This dramatically increases muscle building results and minimizes the chance of injury due to the use of heavy resistance. This also means more often than not you can execute your intensity healthy muscle building program with a few inexpensive aids at home rather than having to take the time and money to go to the gym

Efficiency, Intensity and Rest are the knowledge that you need to build healthy
muscles for a fitter you. However, the real key is you have to take action to put this
knowledge to use and give you a stronger, happier you for a lifetime.
If you would like more information on healthy muscle building please click on the link below!Good luck!

http://www.squidoo.com/maximummusclegain