$("#fade").cycle();

Muscle Building Tips

Muscle building tips for your bench press:

These four muscle building tips appeared in June’s issue of Men’s Health :
1.     Performing chest flys before doing bench presses is a popular gym technique known as pre-exhaustion and is designed to try to work the chest muscles even harder prior to your main bench workout exercise. This is something I have never done believing that it only detracts from your main muscle building exercise which should be the flat bench press.
2.     Now researchers from the University of Brasilia have reported that pre-exhausting with flys will cause you to alter form on the latter flat bench press putting dangerous stress levels on your shoulders. Instead do your flys after your flat bench press.
Always lower your weights slowly. A university of British Columbia review in Canada found that the lowering portion of an exercise builds more muscle than the lifting phase so try taking at least 2-3 seconds to lower the weight to make more gains.
3.     How quickly should you raise the bar? Researchers in Norway found that if you slowed down as you raise the bar then your strength slips. Dr Roland van den Tillaar said that slowly raising the bar limits the amount of force you create meaning you lift less and benefit less.
4.     Does when you train affect your ability to build muscle? A recent study published in the Journal of Strength and Conditioning Research reports that despite received wisdom men make exactly the same gains whether they train in the morning or the evening (I assume this study was of men only, but see no reason why the findings do not apply to women)