Bodybuilding Workout Plans To Build Muscle

If you want to find out about bodybuilding workout plans to build muscle, you have come to the right place. I will show you where to get loads of free workouts at the end of the article and how to properly use them.

I want to quickly congratulate you for coming online and researching workout plans to build muscle. This is a very smart thing to do and a great first step to getting better results.

There are vast amounts of workout plans to build muscle, almost too many to mention. However, each and every workout must have a few essential elements worked into them. If they do not have these, they will not work and you will not be putting on a gun show any time soon.

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Natural Breathing and Muscle Imbalances

There is a synergy between natural or diaphragmatic breathing and postural alignment, cardiovascular efficiency, joint restrictions and muscle imbalances (flexibility, tension). Oxygen is a necessary element that helps sustain our daily activities and recover from it. Unfortunately, many of us do not practice natural breathing and minimize the negative effect on our health.
Improper breathing e.g shallow, quick inhalation leads to overuse of the secondary muscles that assist in chest expansion for breathing. Overuse of these secondary muscles..e.g. chest, upper back, neck muscles leads to overdeveloped muscles and increase joint actions (shoulder,scapula). Acute improper breathing is evident with a tilted or forward leaning head, rounded shoulders and sometimes chest pains. These symptoms can be exacerbated with anxiety and stress and also lead to lower back pain due to postural misalignment.

Correct breathing begins with using the predominant muscle for this function- the diaphragm (below our rib cage). By inhaling deeply and consciously expanding our lower abdomen, we can relearn how to breath naturally. Our diaphragm and deep abdominal transversus muscle will gradually release the tension from our upper extremities and bring about better posture plus increase the consumption of rich oxygen through our cardiorespiratory system.

Breath through the nose and exhale through the mouth. Consciously taking time to practice natural/diaphragmatic breathing will provide a mental break from a sedentary work day and turn it into healthy physical/mental exercise. Correct breathing during physical activity would increase performance,improve body awareness, prevent injuries and lead to greater results. This is especially true for strength and conditioning programs geared towards bodyfat reduction or sports performance.

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Muscle Imbalances in Right Handed People

The first and most common observation new clients are surprised to discover, is their left arm is much weaker than their right.

This is very common. Right handed people don’t have much reason to use their left hand in their daily activities. When they are not regularly working on maintaining strength, their left falls behind.

It’s not just a strength issue. Most of the time it’s very much about endurance as well. When trainees start their training, initially we work toward strength and endurance training with a 12-15 rep goal, always starting with the weaker arm. I’ve noticed most people can lift 1-6 reps with the same weight but then get fatigued much easier on their left side, for all arm exercises.

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Dealing With Muscle Imbalances

Bad posture is easy to obtain. This can lead to muscle imbalances, reduced flexibility, and leaves us more susceptible to injury.

Think of the times you lift your arms toward the front of your body. Eating, washing our hair, cleaning the dishes and brushing our teeth, just to name a few. When we continually use the same muscles, we tend to neglect the others. Similarly, if we spend the day driving, watching television, or sitting at a desk lead to tightening of our postural muscles, poor posture, rounding our shoulders, and a pelvic tilt.

Beyond esthetics, a strong back leads to years of health and mobility. Good posture helps decrease the normal wearing of joint surfaces, preventing arthritis. The skeleton, the muscles, ligaments and tendons all contribute to holding us upright against gravity. With improper alignment, our balance is thrown off and certain areas, such as joints and bones, are required to support more weight and work harder. Eventually, strains and injury may result.

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Muscle Imbalance and Chronic Injuries

Injuries can occur anywhere and at anytime, but the most prevalent place of occurrence is in the workplace. The reason for such a high rate of injury is that people spend 8-18 hours a day, 5-7 days a week performing unidirectional (one-way) movement patterns, causing an imbalance in the musculoskeletal system that results in the overuse and under use of certain muscle groups. If left unchecked, these injuries can be come chronic, resulting in pain and dysfunction that can last for years.

Usually, when one muscle group is overused, the opposing muscle group, acting as a stabilizer, becomes underused. When this imbalance establishes itself in the musculoskeletal system, the body does not function as designed. Instead of muscles working together to perform a specified function, they work against each other, causing the body to exert more energy to perform the same task that previously was perceived by the body as “simple”.

When muscles become too short and tight, they lose their strength as they are in a chronic semi-contracted state and cannot contract (shorten) efficiently due to being pre-fatigued and the fact that they are already in a state where they are too short for proper function. If a muscle is already in a shortened, semi-contracted state, it cannot contract, or shorten very far. And the farther a muscle can contract (shorten) and move, the greater the strength and endurance the muscle will have. Chronically tight, restrictive muscles just don’t function very well and they impinge structures around and beneath them such as nerves and blood vessels, causing disorders like Carpal Tunnel Syndrome, Cubital Tunnel Syndrome and many other associated Repetitive Strain injuries. Short muscles also pull bones out of alignment, which causes a joint imbalance, often resulting in severe pain and dysfunction.

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