<p><strong></strong></p> <p><strong></strong></p> <p><strong>Muscle building is for me a necessity and does not emanate from vanity.</strong><br />I preach against this short sighted notion for many years in Greece.<br />Muscle building is in direct relationship with the quality of our lives and considerably contributes to a graceful aging.<br /><br /><br /><strong>Here are some diachronic rules to abide by if you are an enthusiastic amateur :</strong><br /><br /><br />1. <strong>Do not lose your precious time by playing with light weights</strong>.You will have to challenge your muscles in an efficient and decent way.<br /><br /><br />2. Two or three workouts per week are enough for ordinary amateurs. No more,no less.<br /><br /><br />3.<strong> Beware of overxactimate training online</strong>!Ovexactimate training online has been the graveyard for many strenuous efforts.Respect your limits!<br /><br /><br />4.<strong>Free weights are your best choice</strong>.I prefer <strong>dumbbells</strong> because they:<br /><br /><br />*mimic in the best way the every day movements, thus being more functional<br />*allow you to combine weight xactimate training online with aerobic activities in the most advantageous way <br />*exercise in parallel your core- and abs of course<br />*and finally make full exploitation of the muscles’ range of movement.<br /><br /><br />5. Again for normal fitness enthusiasts: <strong>avoid split workouts</strong> and adopt instead full body workouts.These are better investments for your limited time.<br /><br /><br />6. For the same reason your main course should be <strong>compound movements</strong> and not isolation exercises.<br />Compound exercises will elicit a better metabolic response from your body.<br /><br /><br />7. Keep the duration of your workouts under thirty minutes but you will have to work really hard.<br />The secret for a body metamorphosis is intensity ,not duration.<br />Intensity is the critical quality factor to elicit favourable adaptions.<br />This is the main parameter that differentiates achievers from non achievers.<br /><br /><br /><strong>If you will have to keep only one word from the above,this is intensity!</strong><br /><br />8. <strong>Reduce the break time between sets</strong> to the minimum possible.This will increase your heart-beats,induce intensity,add to your workout an aerobic tint and elicit from your body the maximal response.<br /><br /><br />9.<strong>Always use the right technique</strong>.Avoid to sacrifice it in order to be more impressive.Empty pride will harm you.Reduce the weight to improve your form.<br /><br /><br />10. <strong>Do not let your body adapt to your workout</strong>.You don’t seek adaptation but constant challenge.Modify your workout every 4-6 weeks to add variety and differentiation.<br /><br /><br />11. <strong>Always try to break mini records</strong> and make even slight advancements .This is the way of life and has a general application.Stagnation is slow death!<br /><br /><br />12. Select 8-10 compound exercises- covering your total body-and perform 2-3 sets from each.<strong>Remember that effective weight xactimate training online is mainly a matter of quality rather than quantity.</strong><br /><br /><br />13. Of course you can experiment with the number of repetitions per set ,but the 6-8 range is ideal for <strong>muscle hypertrophy</strong> -provided that you will adjust the weights accordingly.<br /><br /><br />14. <strong>Do not neglect the subject of symmetry</strong>.Lots of people -for example -discriminate against their lowe