You often hear about professional bodybuilders who train twice a day on what is called a double-split routine. While this regimen may work for some, it most likely won't work for you. Present evidence indicates that it's not necessarily more productive to train more than once a day. While ultra-endurance athletes such as runners, cyclists, swimmers and triathletes
often must train twice a day in order to accommodate their rather large volume of training, this is generally not required for power or strength athletes. Remember that too many training sessions—in whatever combination—will increase the risk of chronic fatigue.
One major reason that bodybuilders shouldn't train too frequently is that unlike endurance training, where athletes mix "easy," or less-intense, workouts with
"hard," or more-intense, ones, weight training must generally be high intensity for it to be effective. This means that the body requires a longer time between sessions for complete recovery.
Fat-free Weight Gain
Most people find it easy to gain weight. Unfortunately, most weight gain comes in the form of fat. Athletes who want to gain weight are looking to increase their lean muscle
mass while gaining as little fat as possible. http://naturaltestosteronebooster.com
While people who have family histories of heart disease or other major illness are not encouraged to put on weight, especially bodyfat weight, you can increase lean muscle by following several guidelines for fat-free weight gain.
In order to put on weight, you must take in more calories than you bum up. To gain one pound of muscle, you need to eat about 2,500 extra calories. The best way to accomplish this is to spread the excess over several days during each week for a reasonable weight gain of one to two pounds per week. This way your daily intake doesn't exceed your energy expenditure by more than 1,000 to 1,500 calories.
Don't change your diet drastically from what you normally eat, however. Although you're increasing the quantity, stick with foods that are low in fat.
To ensure that the excess calories will primarily go toward building muscle, you should undertake a vigorous training program during this high-calorie period. Don't make the mistake that many athletes make and reduce your activity in order to put on weight. This practice only results in increasing your fat stores, not your lean muscle tissue.
On- and Off-season
Many athletes follow a weight-training program during the off-season to increase their strength and power. Research has shown that both power and endurance athletes benefit from this kind of regimen. By training with weights in the offseason, they enhance performance and reduce fatigue during the cornpetitive season. The optimum type of training for this purpose is isokinetic, although free weights and most machines, which is what these athletes generally use, involve isotonic resistance. http://naturaltestosteroneboosters.info
Whether you should train with weights during your competitive season depends on your level of strength and the importance of strength as a limiting factor in your sport. If you're losing strength or need to gain strength during the season, you should work out with weights at least twice a week; however, if you've already attained your desired strength level through your off-season program, then you'll only need one workout per week for strength maintenance. Just before major competitions or while tapering to reach a peak is the time to abstain completely.
Don't Forget to
Many bodybuilders ride a stationary bike for 10 minutes or do light sets of an exercise as a warmup before training. The benefits of a proper warmup are well documented. A proper warm-down, however, may be just as important. If you are low on testosterone you can also pick some supplements up here http://www.lowtestosteronetreatmentsite.com/low-testosterone-treatment.html
Perhaps the single most significant effect of a warm-down, or cool-down, as it's also called, is the removal of lactic acid from the muscles and the blood. Without a warm-down lactic acid removal can take twice as long. Rapid removal of lactic acid may help reduce subsequent soreness and stiffness. A warm-down involves light movement and/or stretching, which helps keep the lactic acid and blood from pooling in any given region.