Other specialists also weigh in on the advantage of building muscle in St. Charles. Miriam Nelson, Ph.D, who’s the director of the Center for Physical Activity and Nutrition at Tufts University, says that every American should include muscle-strengthening workouts into their routines.

With all of the talk about muscle, Americans are finally beginning to pump iron. However, the vast majority of strength workouts leave a lot to be desired. Completing a productive strength workout is easier said than done. There are many things that can and will go wrong along the way.

Fortunately, there are some easy wins with regards to developing muscle. Use these Five Muscle Developing Guidelines and you will avoid many errors in the future.

Rule 1: Rest Your Muscles

Unlike cardio-respiratory activity, resistance exercise (e.g., strength training) is advantageous only when combined with adequate rest. The biggest mistake people make is strength training too often. Numerous studies show that inadequate rest interferes with the muscle building process. According to Wayne Westcott, exercise science professor at Quincy College, “it takes longer to develop muscle than you have been taught.” Working out too soon disrupts the recovery process and prevents the formation of new muscle proteins.

A study by the National Strength and Conditioning Association shows that it requires up to 4 days to build new muscle proteins following a strength workout. The American College of Sports Medicine recommends a 2 to 4 day rest period in between full-body strength workouts . The data collected from more than 25,000 MEDFITNESS workouts provide similar results. Resting 3 to 4 days in between workouts generates higher improvements in muscular fitness than resting two to three days. Simply, two workouts in a week is much more advantageous than three.

Rule 2: Take Your Time

The second biggest mistake people make when lifting weights is going too quickly! If the weights are moving too rapidly you’ll be removing muscle tension and bringing in momentum instead. Less muscle tension results in fewer muscle fibers being utilized during exercise. Stimulating fewer muscle fibers limits strength gains and reduces results. Thus, the safest, most effective way to improve muscle tension would be to slow down! Lifting weights slowly increases muscle tension, stimulates more muscle fibers, and leads to higher gains in muscular fitness.

MEDFITNESS capitalizes on the benefits of slow lifting by using our trademark MEDFITNESS clocks. A MEDFITNESS clock is strategically placed in front of each exercise machine, permitting members to monitor their speed throughout the exercise. Watching the clock helps members to stay slow and increase the benefit of every rep.

Rule 3: Emphasize the Last Repetition

The third biggest mistake people make when lifting weights is lowering the weight too fast, especially on the last repetition. As tempting as it may be, you cheat yourself by not focusing on that last repetition. It is widely known and accepted that the negative phase of your reps (lowering the weight) yields the greatest strength developing stimulus. Therefore, going fast on the last repetition reduces the strength developing stimulus from the entire set!

Rule 4: Keep Your Workout Short

Lengthy workouts do not produce better results. That is a common, but false belief. Increasing exercise intensity and (working harder) is what produces better results. Think of your workout from a quality versus quantity standpoint. Do you want longer workouts (quantity) or better results (quality)?

Rule 5: Eat Something Following Weight-Lifting

The last mistake people make is not eating following a workout. Muscles respond very quickly to protein following a workout. Eating after working out can accelerate the formation of new muscle proteins.

If you are consuming proteins and carbs after you lift, muscles will grow a great deal faster. The best time to consume protein is immediately following your workout. About 15 grams of protein will support the formation of new muscle proteins.

If you are searching for outstanding muscle strengthening in St. Charles or a company to help you with your strength training then this really should be your very first call.