Anthony Gucciardi
NaturalSociety
December 28, 2009

To attain a rock-solid physique and put on muscle mass while keeping the muscle tone at the same time, hard work trumps any miracle product. There is no reason to waste a cent on these scams, which are often bad for you as well. Instead, try utilizing the effective and cost-free method of gaining muscle mass and accenting muscle tone – exercise. With the knowledge of how your workout routine should be orchestrated, you have all the tools you need to build a great physique.

Choosing Your Desired Physique

Does Arnold Schwarzenegger strike as a proper idol, or would you rather create a slender physique with an accent on muscle tone? Although everyone already has a body type which determines a default physique, through hard work and dedication, some boundaries can be broken. There are 3 broad body-types which each person falls under.

• Ectomorph – Smaller body frame and physique, trouble gaining weight, fast metabolism
• Mesomorph – Mid-sized body frame, easy time gaining as well as losing weight
• Endomorph – Large body frame, has trouble losing weight and easily gains weight, slow metabolism

If muscle tone is preferred over muscle mass, then a plan needs to be cultivated for that desired goal. Similarly, if muscle mass is preferred over muscle tone, then a plan needs to be cultivated for that desired goal. Without knowing what to do, progress could be a lot slower than it needs to be.

Accent on Muscle Tone

First you must build the muscle before you focus on toning it. After all, what good will entering a rigorous cardiovascular program do if you have no muscle mass to refine? Begin with a similar workout routine as someone seeking to build large muscle mass at first, then shift to an entirely different regiment. Be sure to keep up your cardiovascular training as well, in order to retain (or obtain) a more slender physique with minimal body fat (be sure to test your body fat before you start your regimentation, and then once again roughly 4-8 weeks after). Always warm up with ten or so repetitions for the first exercise in every main muscle group. Example: your first chest exercise, or your first back exercise.

Perform 6-8 reps with four sets per exercise. Perform each of these on the same day, such as Chest and Triceps:

- Chest and Triceps
- Back and Biceps
- Legs and Shoulders

Perform 3 or 4 exercises in each major muscle category. Biceps and triceps require less work than chest and back when worked on the same day (as they should be), as working back also works your biceps, and working chest also works your triceps. Maintain this regimentation until you begin to build a muscular base. I recommend incorporating “big lifts” into your routine, such as squats, deadlifts, bench presses, and clean and press.

These will help build muscle mass more quickly. After the desired amount of muscle mass is achieved, switch to higher repetition (8-12) and do an increased amount of cardiovascular activity to increase muscle tone. The loss of fat is what creates muscle tone, so be sure to lose the extra body fat. Never forget the importance of building a firm nutritional base to facilitate muscle growth and hasten the progress for a desired physique.

Accent on Muscle Mass

Similar to the start of the previous exercise campaign, you should begin with performing 6-8 reps in the same muscle group layout as listed previously. However, instead of incorporating higher repetitions in your regiment, incorporate less repetitions using a greater amount of weight. For example, 6-8 reps turns into 2-4 reps, thereby positively impacting the body’s response by utilizing muscle confusion and preventing the adaption to a certain weight.

Weight should almost always be increased (sometimes as low as.5 lbs when necessary) as you progress in the quest for optimum fitness. This will “shock” your muscles, tearing your muscle fibers (this is a good thing) even more so than before. Focus on compound lifts to increase overall size of the muscle, not definition.

If exercises are performed incorrectly then you could end up getting hurt and ultimately gaining nothing. Do not sacrifice form for weight. Always operate with safety and good form. Good luck on your quest to optimum fitness and a fantastic physique.

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