Fitness Anabolics = Anabolic Steroids Fitness Goal: Improving-Fitness!
"Fat Burning Zone" and other Myths Fitness Goal: More Muscles!
Calculate Heart Frequency Zones Fitness Goal: Losing Weight!
Calorie Consumption Lactate Test
Warming-Up Muscles Stretching Exercises
Marathon Training Walking - Power Walking Jogging Swimming

Fitness Goal: More Muscles!

If your goal is to shape up as well as build up muscles then the following types of sport are particularly suitable to help you reach this goal:

Weight training and aerobics, gymnastics with or without dumbbells or stretch bands.

In order for optimal muscle growth, the exercises should be done with 65-85% of maximum strength, slowly and continuously repeated 8 - 15 times. Beginners should start with 1 to 3 sets. Those more advanced in exercise should do 3 to 5 sets of 8 to 15 repetitions.

Weight training should be done at least twice a week. Muscle growth is optimal if the muscles are given a day's break to recover. The loads need to be increased continuously in correspondence to the muscle and strength growth.


Starting Strength, 3rd edition,
Mark Rippetoe

You Are Your Own Gym: The Bible of Bodyweight Exercises, Mark Lauren, Joshua Clark

Men's Health: The Book of Muscle--The World's Most Complete Guide to Building Your Body

Strength Training Anatomy-3rd Edition, Frederic Delavier


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