Why build muscle? - Why because that is the secret to not only longevity but my friends to keeping lean, strong and sexy even into so called old age. How do I know! HA! Because I am one of these so called older folk! Well I may not be so sexy but I feel young am strong, can get as lean as I want and I do not take anything. Correct no Protein Powders, Creatine or the like. Hey! I am not telling you not to take stuff, but truth be told you do not need any processed 'crap' only good quality food!
What have I learned after 50 years of training on and off - So at the young age of 69, what have I learned so far! Interesting I am still learning each and every day, from all types of people. But the most important thing that I have learned is patience....As they say Rome was not built in a day and nor is our body, well not one that is to last into 'old age'. I have observed that young people especially guys want to get big NOW like tomorrow will never come and they take all sort of garbage and even steroids to try and accomplish this.
Intensity the key - So to build quality muscle and get ripped one must become a master of intensity. Ah! then is working out for hours intensity? NO NO...Is doing lots of cardio intensity, it may seem so but again no not really, one can get cardio vascular fitness but not strong and ripped. Is functional training, hit station etc intensity, well yes and no. However, to be sure half an hour of gut busting weight training using neurological over load certainly is. So what the hell is that? Simple you need to do 8 to 12 reps per set of 3 to 4 sets and then overload after each set is one of many ways but as long as you get to total muscular exhaustion at the end of the set the trick is done. But the real trick is to limit the rest time! Oh! yeh! the smaller the rest periods in this sort of training the more intense it becomes and the quicker you finish the session.
Time Under Tension - Yes this is the language of the muscle... You see there is no computer in our muscles to say 'Oh Johnny is lifting 100 kg', no how much time you keep that muscle under tension will determine how much damage is done to the tissue and with rest, proper nutrition, hydration your muscle will grow and best of all keep burning calories even while you sleep. More muscle you have the more of a fat burning machine you become.
Full range movements in good form - Not only do full range movements keep you flexible! Believe it they do, but most importantly they recruit greater motor units, simply more muscle fibres come into play so more tissue damage can occur and also you minimise the use of assisting muscles and perhaps stop injuries from occurring by too much weight done incorrectly and with limited range of movements.
Only the start - Well there you go now you have a start on getting in and doing a great session knowing that with consistency of training and in time you too can have a great healthy body...No exceptions, anyone can do it. You just have to have patience and want it bad enough.