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DON'T SETTLE FOR BIG. GET HUGE
How to get the perfect body

No matter what your diet or supplement, if you do not weight train your muscles will not grow. No matter how many days you are able to workout-doing something is better than nothing! You must rest to grow. Allow each muscle group a minimum of 48 hours (2 full days) rest to fully recover before exercising it again. Realize that everybody is different, what works for someone might not work for you. However, it has been shown that muscle generally respond to some stimuli better than others. For hypertrophy (muscle growth) do:
2-3 exercises per body part
3-4 sets per exercise (excluding warm-up)
8-12 repetitions (reps) per set
When selecting the amount of weight a good rule of thumb to remember is that if you can do more than 12 reps per set, you need more weight. If you can't do at least 8 reps - correctly - you need less weight. Your workout should not be a strongman contest! Be patient, your muscles will grow.

Lift the weight you can lift. When you are beginning your workout for the day, you will be fresh and able to lift more than you will at the end of your workout - so lift it! You're workout routine should be just that, routine. Now, to immediately condradict myself, your workouts should also be variable and include interchangeable exercises. The routine part will help prevent injury and, whendone properly, will make your workouts more efficient and effective. The variable is good because it prevents your body from adapting. It also allows you to keep moving in today's crowded weight rooms!

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