Weight Training Programs That Build Muscle. Solid weight training programs are critical to accomplishing the build muscle and gain weight fast goal. It isn't enough to just walk into a gym and throw around some weights, not if you want to be successful in short order. You must instead have a weight lifting program that is tailored to accomplishing your specific goal - to build muscle mass. On this page, we will work through the many components that go into the design and implementation of weight training programs that demand muscle growth. It will be your attention and dedication to making each of these components strong that will allow them to come together and produce the muscle building results you are after. As important as weight training programs are to success, it is also important to remember they are not the only important factor. There are three factors that contribute to building muscle mass - diet, training AND rest. All are equally critical to success. Fail to account for one factor and you will fail to maximize your muscle building capability. When a solid weight gain diet is combined with a well- planned weight training program and sufficient rest, it can be a powerful force. Without your diet supplying the raw materials your body needs to build muscle, all the hard work you do in the gym will be wasted. If you don't provide the body enough rest time with which to repair and rebuild muscle, all your weight training will be wasted. The most common mistake beginner and intermediate trainers make in their mass gain approach is an over- emphasis on their weight training and an under- emphasis on their eating and rest. The Two Dominant Weight Training Philosophies. A lot is made over weight training philosophies and you will not need to venture far in the bodybuilding world before encountering someone willing to argue to the death that the philosophy his or her weight training program is based on is the end- all, supreme, hands down best way to work out all the time with absolutely no exceptions. When you meet this person, save yourself a lot of grief, smile politely, and walk away. There are two dominant basic weight training philosophies: HIT - HIT is an acronym for High Intensity Training. HIT calls for the trainer to workout 1- 3 times a week with full body single- set routines. These are to be short but very intense workouts. The basic prescription is 8- 1. Each and every workout is expected to produce an increase in strength so that when performing your next workout you should either look to perform more reps with the same weight or the same number of reps with a greater weight. Periodization - Weight training programs based on this philosophy approach progressive overload in a different way. In a periodization program you may do light training for three weeks, followed by medium training for a few weeks and then do heavy training for the final cycle. Emphasis is not placed on achieving gains in every workout but rather on the cumulative gains after all phases. The basic idea is to change intensity and volume levels to prevent overtraining. The above descriptions are brief and, in being brief, necessarily unfair to each philosophy. What is the best full-body workout for muscle gain?What if I told you that you could retain or even gain more muscle mass and strength with less training? Learn the basics of muscle building when it comes to nutrition. Complete with foods to gain weight. New At Muscle & Strength View all new.
Each philosophy has much more to offer. In practice, they are much less strict then their presentation here. HIT, for example, in practice does indeed incorporate some variety in reps and sets which is essentially a form of periodization. The basic difference is that HIT recommends always doing high intensity workouts while periodization advocates cycling your intensity. The most commonly employed mass gain weight training strategy used today is what is sometimes referred to as hardgainer training. In a sense, this is a hybrid of all the main philosophies. This site focuses on weight training programs using a version of hardgainer training that utilizes low volume, training splits and maximum intensity in an effort to build muscle fast. The most common training regimen and the one most hardgainers (most people) seem to find the most productive for mass gain is a 3- day split training routine with each muscle group being worked just once per week. This is an excellent place to start. Weight Training Exercises That Induce Big Muscle Gains. For a look at the major muscle groups and the best weight lifting exercises to get them growing, complete with illustrations, basic descriptions, variations and tips to performing the exercises correctly, check the following page. Compound exercises allow you to stimulate the most muscle fibers in the least amount of time. In other words, they give you the biggest bang for your buck. Performed correctly and at challenging resistance, the two most important compound weight lifting exercises are the squat for the legs and the bench press for the upper body. Below is a table of some of the best big muscle producing weight lifting exercises for each body part. There are no fancy, complicated exercises requiring complicated or cool- looking gadgetry in the above table. Nothing above requires an advanced degree in exercise science to figure out. Muscle mass is built with the basics. It isn't built wasting time trying to hit each and every muscle with its own special exercise. If you were forced onto a deserted island and could take only eight exercises, the weight lifting exercises above would be excellent choices. And when designing weight training programs, these are excellent choices (these or suitable alternatives) to include in all your weight training routines. The Best Sets and Reps. For the purposes of this site, I will divide the amount of reps done per weight lifting set into three categories: heavy, medium and light. They are based on going to fatigue or failure (i. While this should be the emphasis, it isn't necessarily wise to use these rep ranges exclusively. Working heavy and light set routines into your weight training program can be an effective technique to keep your muscles responsive and growing. These routines can provide a change- of- pace that will make follow- up medium set routines more effective (a periodization technique). In addition, keep in mind that different muscle groups will sometimes respond better to different rep ranges. For example, the calves and abdominals often respond best to higher repetitions. Changing your rep range emphasis, whether making it heavier or lighter, can often help you break past stubborn plateaus. Progressive Overload: The Key To Gains. Progressive overload is a simple concept, simply meaning that with each successive workout you increase the demands placed on the muscles. You do this by increasing the amount of weight lifted or by increasing the number of reps in the set. You have to convince the body that it NEEDS to build muscle. To do this, you have to continuously push the envelope. Doing 2. 5 push- ups a day for a year is NOT encouraging the body to build muscle. It is instead encouraging the body to condition the muscle it already has in place. To get muscle growth you have to progressively increase resistance. In order for weight training programs to help you gain muscle mass, they MUST utilize progressive overload in some manner. To learn more about progressive overload, hitting the right muscle fiber types and forcing your muscles to grow, check the Building Muscles article. Rest, Rest and More Rest. What a lot of beginner and even more advanced trainers have trouble grasping is the important role rest plays in building mass. Learn what that means and PAY ATTENTION to what it is telling you. Trainer planning to build muscle. Trainer actually building muscle. When you lift weights you are not actually building muscle, you are breaking muscle down. In the gym, you are essentially planning to build muscle. You are delivering the blueprints to the builder. But the build isn't going to get done unless and until you've given the builder the appropriate time to complete the project. Your body builds muscle while you are resting - while you are sleeping and while you are sprawled out on the couch watching DVDs. It is only when the body is not busy with keeping you functioning in some way that it will find the time to work on rebuilding the muscle tissue your training broke down. If you want to build muscle, you must give the body the opportunity to do the building that your weight training programs encourage. Give the body insufficient rest time and you will get less than optimal results. How much rest is sufficient will vary by individual but below are some guidelines that all but the most genetically gifted or chemically enhanced would be wise to adhere to.. Muscle groups should be worked a MAXIMUM of twice a week if using splits and three times if using full- body routines. The more you work your muscles, the more you should look out for overtraining. Each workout should last a MAXIMUM of one hour, 5. There should be a MAXIMUM of 5 workouts per week. After a MAXIMUM of 8- 1. The above are not optimal suggestions, just maximums that most trainers will be best served not to exceed. The trainer that works five days a week will not necessarily gain more muscle than the one who trains two. If you are spending a maximum of 5 hours a week in the gym, what do you do for the other 1. You concentrate on eating and getting your rest. Again, quality dieting and quality rest will prove as important to your mass building goals as your weight training programs. If you intend to become the guy with the impressive physique, you will have to learn to appreciate the importance of rest to the muscle building equation. For more on the value of rest and sleep, check the long- titled article, Adequate Rest to Avoid Overtraining & Increase Muscle Growth. Putting The Muscle Building Weight Training Program Together. With an appreciation of what makes for good muscle building routines, a good idea of what you want to accomplish and how to accomplish it, the next step is deciding on your weight training routines. Best Gain Muscle Lose Fat Nutrition Training Plan. In the previous article we featured one of our best Nutrition, Training, and Supplement plans for females. But, we didn’t want to leave you guys out so here we present our best Gain Muscle / Lose Fatnutrition program for males along with a workout designed especially for naturals to develop muscle size and strength while expediting fat loss. Gain Muscle and Lose Fat Supplement Plan Meal #1: 1 whole egg + 3 egg whites, 5 oz. Add 1 tbsp of almond butter, walnuts, or heavy cream. Watch out for empty calories in the liquids you drink, juices and regular soft drinks will sabotage your progress. Limit beverages to water, coffee, unsweetened tea, diet sodas, and Crystal Light. Gain Muscle and Lose Fat Supplement Plan. ESSENTIAL: Ultimate Muscle Protein (UMP), Mass Amino Acids, Ultra 4. UMP: Start with two containers (stick with your favorite flavor or mix it up for variety) and take it as recommended in the meal plan above. Mass Aminos and Ultra 4. Mass Aminos and Ultra 4. If you weigh 1. 80lbs that equates to 1. Take 3 tabs twice daily with meals 1 and 5 for increased recovery, fat loss and muscle building. Add 3 additional tablets on training days with your pre- training meal. This type of split allows you to work really hard, yet still get maximum recovery. This routine has produced WONDERS in size and strength gains across a wide range of population bases. Chances are it will do the same for you. Day One: Chest, Triceps. Bench Press: (3 warm up sets of 2. RM); 2x. 3 (9. 0% 1. RM); rep out for 1 set of 8- 1. RM)Low Incline DB Press: 1x. High Incline DB Press: 3 x 6- 9 Triceps Pushdown: 1 x 1. Pullover and Press: 1x. Alternate DB Curl: 2- 3 sets of 8- 1. Crunches: 3- 4 sets of 1. Day Two: Rest. Day Three: Legs, Back. Squats: (2 warm up sets of 1. RM); 1 x 1. 0- 1. RM and add 5 half squats at the end of the set); 1 x 1. RM and again, add 5 half squats at the end of the set)Leg Press: (2 warm up sets of 2. Bent- Over BB Row or DB Row: 1x. Lat Pulldown: 1 x 1. Days Four and Five: Rest. Day Six: Chest, Shoulders, Biceps DB Bench Press: 1 x 1. Front DB Raises: 1 x 1. Shrugs: 1 x 2. 0 (warm up); 3 x 8- 1. Straight Bar Curls: 1 x 2. Hyperextensions: 2 sets- max reps. Crunches: 2 sets- max reps. Day Seven: Rest. Day Eight: Legs, Lower Back. Leg Extension: 5 x 1. Front or Smith Machine Squats: 5 x 8- 1. Leg Curls: 3 x 1. Deadlift: 3 x 8- 1. Seated Calf Raise: 3 x 1. Days Nine and Ten: Rest, and then Start over with Day 1 Workout. A Note about Poundage Progression: Here are. Muscle Size workout. Increase the poundage a small amount (and don’t be afraid to use the 2. A. Rep range is 2x. B. Rep range is 6- 8 or 6- 9 – and you can get the top number on the 1st set, and 6 or more on each of the remaining sets. Rep range is 8- 1. If you want to gain muscle and strength, while losing fat give this program a try for 1. If the workout is more than you are accustomed to, start with 1 or 2 less work sets on each exercise. Then gradually work into the full routine. But, even if you are used to training more often or with more volume, please don’t add anything to the routine. It is tested and proven to be one of the most effective workout plans ever.
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Flow dividers reduce flow and pressure, allowing you to run tools from hydraulic-powered carriers. Hand and Portable Power Tools. Other hand-held powered tools such as circular saws having a. The fluid used in hydraulic power tools shall be an approved fire-resistant fluid and shall retain its. Hand and Portable Power Tools. Hand and Portable Power Tools. Policy. The University of Chicago shall ensure that all hand tools are used properly, safely and in accordance with all manufacturer’s guidelines. Authority and Responsibility. Environmental Health and Safety is responsible for: Assisting supervisors in identifying hazardous conditions in regards to hand/power tools; Inspecting areas to ensure that this policy is being adhered to; and. Providing safety awareness training, as needed. Department supervisors are responsible for: Anticipating all work hazards; Ensuring that all safeguards are utilized; Working with Environmental Health and Safety to initiate any necessary administrative action required to enforce safe work practices; Replacing all damaged tools; Ensuring that tools are being properly maintained by instituting an inspection program; Ensuring employees are trained to use tools properly and in accordance with the manufacturer’s instructions; and. Hand Operated Hydraulic Compression Tools. We manufacture a wide selection of hydraulic compression tools from 5 to 200 tons output force. The LP-430A hydraulic tol is directly powered by PTO. Taking the appropriate corrective action in accordance with the University of Chicago’s Personnel Policy on Progressive Corrective Action, Section 7. Employees are responsible for: Anticipating all work hazards; Ensuring that all safeguards are utilized; Conducting routine inspections to ensure that tools are properly maintained; Reporting to their supervisor any tool that needs to be replaced; Following all safety guidelines for the use of hand/power tools and according to manufacturer’s instructions; and. Participating in training provided by the department and/or University. General Safety Precautions. Employees who use hand and power tools and who are exposed to the hazards of falling, flying, abrasive and splashing objects, or exposed to harmful dusts, fumes, mists, vapors, or gases must be provided with the appropriate equipment needed, including Personal Protective Equipment, to protect them from the hazard. Refer to the University of Chicago's Personal Protective Equipment policy. All hazards involved in the use of power tools can be prevented by following some basic safety rules: Keep all tools in good condition with regular maintenance; Use the right tool for the job; Examine each tool for damage before use; Operate according to the manufacturer’s instructions; Utilize the proper protective equipment. Refer to the University of Chicago's. Personal Protective Equipment Policy; and. Participate in safety training. Employees and employers have a responsibility to work together to establish safe working procedures. Fivestar electrician tools, supply hand and hydraulic tools, electrical and machinery tools, used for crimping, cutting and stripping.Refer to the Hand and Portable Tool Information Sheet. If a hazardous situation is encountered, it shall be brought to the attention of the Department Supervisor and/or Environmental Health and Safety for evaluation and corrective action. Additionally, only University employees shall use University hand/portable power tools. Hand Tools. Hand tools are non- powered. They include anything from axes to wrenches. The greatest hazards posed by hand tools result from misuse and improper maintenance. Some examples of misuse include the following: Using a screwdriver as a chisel may cause the tip of the screwdriver to break and fly, hitting the user or other employees; Using a tool with a wooden handle (e. Using a wrench if its jaws are sprung, because it might slip; and. Using impact tools (e. Hand tool precautions including the following: Employers shall caution employees that saw blades, knives or other tools be directed away from aisle areas and other employees working in close proximity. Knives and scissors shall be sharp. Dull tools can be more hazardous than sharp ones; Floors shall be kept as clean and dry as possible to prevent accidental slips with or around dangerous hand tools; and. Around flammable substances, sparks produced by iron and steel hand tools can be a dangerous ignition source. Where this hazard exists, spark- resistant tools made from brass, plastic, aluminum or wood shall be used. Power Tools. Power tools can be hazardous when improperly used. There are several types of power tools, based on the power source they use: electric, pneumatic, liquid fuel, hydraulic, and powder- actuated. The following general precautions shall be observed by power tool users: Never carry a tool by the cord or hose; Never remove prongs from any cords; Never stand in or near water when using tools; Always use a Ground Fault Circuit Interprupter (GFCI) with electrical tools if working in a wet environment; Never “yank” the cord or the hose to disconnect it from the receptacle; Keep cords and hoses away from heat, oil and sharp edges; Replace all frayed and/or damaged extension cords. Do not try to tape cords; Disconnect tools when not in use, before servicing and when changing accessories such as blades, bits and cutters; All observers shall be kept at a safe distance away from the work area; Secure work with clamps or a vise, freeing both hands to operate the tool; Avoid accidental starting. The worker shall not hold a finger on the switch button while carrying a plugged- in tool; Tools shall be maintained with care. They shall be kept sharp and clean for the best performance. Follow instructions in the user’s manual for maintenance, lubricating and changing accessories; Maintain good footing and balance; Avoid loose fitting clothes, ties or jewelry such as bracelets, watches or rings, which can become caught in moving parts; Use tools that are either double- insulated or grounded (three- pronged); Keep work area well lit when operating electric tools; Ensure that cords and hoses do not pose as a tripping hazard; and. All portable electric tools that are damaged shall be removed from use and tagged “Do Not Use”. This shall be done by supervisors and/or employees. Guards. Hazardous moving parts of a power tool need to be safeguarded. For example, belts, gears, shafts, pulleys, sprockets, spindles, drums, fly wheels, chains, or other reciprocating, rotating, or moving parts of equipment shall be guarded if such parts are exposed to contact by employees. Guards, as necessary, shall be provided to protect the operator and others from the following: Point of operation; Nip points; Rotating parts; Flying chips; and. Sparks. Safety guards shall never be removed when a tool is being used. For example, portable circular saws shall be equipped with guards. An upper guard shall cover the entire blade of the saw. A retractable lower guard shall cover the teeth of the saw, except when it makes contact with the work material. The lower guard shall automatically return to the covering position when the tool is withdrawn from the work. Refer to the University of Chicago's Machine Guarding policy. Safety Switches. The following hand- held power tools shall be equipped with a momentary contact “on- off” control switch: drills, tappers, fastener drivers, horizontal, vertical and angle grinders with wheels larger than two inches in diameter, disc and belt sanders, reciprocating saws, saber saws and other similar tools. These tools also may be equipped with a lock- on control provided that turnoff can be accomplished by a single motion of the same finger or fingers that turn it on. The following hand- held powered tools may be equipped with only a positive “on- off” control switch: platen sanders, disc sanders with discs two inches or less in diameter; grinders with wheels two inches or less in diameter; routers, planers, laminate trimmers, nibblers, shears, scroll saws and jigsaws with blade shanks quarter inch wide or less. Other hand- held powered tools such as circular saws having a blade diameter greater than two inches, chain saws and percussion tools without positive accessory holding means shall be equipped with a constant pressure switch that will shut off the power when the pressure is released. Electric Tools. Employees using electric tools shall be aware of several dangers with the most serious being the possibility of electrocution. Among the chief hazards of electric- powered tools are burns and slight shocks which can lead to injuries or even heart failure. To protect the user from shock, tools shall either have a three- wire cord with ground and be grounded, be double insulated, or be powered by a low- voltage isolation transformer. Anytime an adapter is used to accommodate a two- hole receptacle, the adapter wire shall be attached to a known ground. The third prong shall never be removed from the plug. Tools shall be shut down before cleaning, repairing or oiling. Disconnect or use Lockout/Tagout Procedures. Refer to the University of Chicago's Lockout/Tagout Program. These general practices shall be followed when using electric tools: Electric tools shall be operated within their design limitations; Gloves, eye protection, and safety footwear are recommended during use of electric tools; When not in use, tools shall be stored in a dry place; Electric tools shall not be used in damp or wet locations; and. Work areas shall be well lit, even if this means the operators has to augment the work surface illumination by other appropriate means. Powered Abrasive Wheel Tools. Powered abrasive grinding, cutting, polishing, and wire buffing wheels create special safety problems because they may throw off flying fragments or excessive dust. Before an abrasive wheel is mounted, it shall be inspected closely and sound- or ring- tested to ensure that it is free from cracks or defects. To test, wheels shall be tapped gently with a light non- metallic instrument. If the wheel sounds cracked or dead, they could fly apart in operation and shall not be used. A sound and undamaged wheel will give a clear metallic tone or “ring.” To prevent the wheel from cracking, the user shall be sure it fits freely on the spindle. The spindle nut shall be tightened enough to hold the wheel in place, without distorting the flange. Follow the manufacturer’s recommendations. Care shall be taken to ensure that the spindle wheel does not exceed the abrasive wheel specifications. |
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December 2016
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