| 7 Minute Muscle Review Muscle Building Program | | | | Click to Visit the Official Homepage of 7 Minute Muscle |
| One of the most significant items that you must know | | | | "Short rest periods have been shown to produce |
| about muscle building is that it should be maintained by | | | | more testosterone and growth hormone secretion |
| a muscle building diet. You need to observe it as | | | | than longer rest periods when other factors are |
| essential as your weightlifting workouts. | | | | constant," notes Dr. William Kraemer, who is also |
| Click to Visit the Official Homepage of 7 Minute Muscle | | | | co-author of the reference book Designing Resistance |
| Recuperation of the muscles will be supported by | | | | Training Programs. "Shorter rest periods also increase |
| consuming the proper foods. The fact is that controlling | | | | the number of capillaries inside your muscle fibers and |
| the quantity of food ingestion will not give you suitable | | | | boost the muscle's buffering capacity, which increases |
| nourishment. Also, shortage of nutrition will not help you | | | | its ability to tolerate the build-up of lactic acid. These |
| build strong muscles but will make you weak to a | | | | adaptations enhance endurance and contribute to |
| certain extent and you will not be capable of carrying | | | | muscle growth." |
| the heavy loads which help you reach your muscle | | | | To achieve peak intensity of your muscle building |
| building aim. | | | | workouts, you should keep your rest periods as short |
| Something to eat for muscle building diet should consist | | | | as they can be while still providing time for appropriate |
| of foods rich in protein, carbohydrates, and a little fat. | | | | recovery. A good rule of thumb is to rest one to two |
| The building blocks of muscles are actually proteins | | | | minutes between sets or until your heartbeat is back |
| which help in the rapid revival and development of the | | | | to normal, whichever is longer. (Your heart beats |
| muscles. It is generally suggested for bodybuilders to | | | | faster after you stop working out in order to get |
| take a higher quality protein with high organic value. | | | | enough oxygen back into your system.) For most |
| Another way to boost your muscle building workouts' | | | | isolation exercises, a minute provides sufficient time to |
| intensity is to reduce the amount of time you rest | | | | reduce the acidity in your muscles and to get them |
| between sets. A more concentrated training program | | | | primed for more muscle action. Less than a minute is |
| places larger demands on the muscle, which responds | | | | usually too little time for this recovery to take place. |
| with greater growth over time. Although a certain | | | | Anything much over a minute reduces your potential |
| amount of rest is necessary between sets to permit | | | | for peak intensity without giving you a compensating |
| the short-term recovery of the muscle, too much of a | | | | benefit in return. Compound movements require more |
| break can hold you back. You need to walk the fine | | | | recovery time due to their metabolic demands. One to |
| line between letting your muscles fully recharge for | | | | two minutes is usually sufficient, however. |
| another set and giving them more time off than they | | | | Remember that you are in the gym to grow. This is |
| really need. | | | | your prime directive, and you shouldn't let anything get |
| The appropriate rest time between sets (or exercises | | | | in the way. You have undoubtedly seen athletes who |
| for the same bodypart) varies with the muscle that is | | | | spend three hours working out. You may wonder how |
| being trained. Larger muscles, such as the quadriceps, | | | | anyone could do that many sets, but look closely the |
| require more rest time than smaller muscles like the | | | | next time you see these people train. Chances are |
| biceps and triceps. Also, compound exercises that | | | | that they do a set, then rest five to ten minutes before |
| involve several muscles, such as the squat and | | | | doing another one. These prolonged muscle building |
| powerlifting-style deadlift, require longer rest periods | | | | workouts may be great for socializing, but they are not |
| than isolation exercises for a single muscle. This is a | | | | the best way to build muscle. The largest gains are |
| function of the demands you place on your body to lift | | | | obtained when you concentrate the greatest amount |
| the particular weights involved. The higher the muscle | | | | of training into the shortest period of time that is |
| building workouts' intensity, the more oxygen debt | | | | consistent with proper recovery. |
| created and the more time you need to get your | | | | After forceful exercises, your muscle glycogen is |
| muscles back to a relatively recuperated state. There | | | | inspired and muscle tissues are starting to break down |
| is also a build-up of lactic acid in and around the muscle | | | | because of the raise in cortisol levels. In order to |
| during your set, which is largely neutralized during the | | | | prevent this to happen, let in a post-workout meal |
| rest period. This lactic acid is the cause of the "burning" | | | | almost immediately after the training with rapidly |
| sensation that forces you to stop contracting the | | | | eatable protein and quick carbs like protein shakes or |
| muscle at the end of your set. A rest period also | | | | smoothies to reload muscle glycogen and supply the |
| permits partial replenishment of the muscle's ATP | | | | amino acids necessary to jumpstart the revitalization |
| supply (the fuel source for initial muscle movement) | | | | of muscles. |
| and other metabolic adjustments. | | | | |