Is Producing A Muscle Burn or Pump During Weight Training Workouts Essential For Muscle Gain-

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    Is Producing A Muscle Burn or Pump During Weight Training Workouts Essential For Muscle
                                                       By Francesco Castano

   Many bodybuilders who wish to build substantial levels of muscle mass aim to produce a muscle
pump or burn during their weight training workout sessions, feeling that such a sensation is a sign of
muscle fatigue and breakdown, therefore improving the chances for muscle growth. Bodybuilders will
even specifically search for the muscle pump or burn by modifying certain weight training workout
factors in order to encourage such a feeling, and often tell other bodybuilders how their workout
session was extremely effective or describe a certain weight training exercise as feeling superior
specifically due to the muscle pump or burn that accompanies each set.

But, is there a serious flaw with this bodybuilding concept? Certainly, any individual who has lifted
weights is well aware of the muscle burn and pump fascination, as bodybuilders often refer to this
phenomena, but how specifically is the muscle pump or burn achieved, and are the methods that foster
such a sensation actually helpful towards muscle growth?

The muscle burn and pump are a function of high rep ranges, where a bodybuilder uses lower weight
in order to fail using a much greater number of repetitions, which results in muscle fatiguing in a much
different way than with higher weight and lower reps. Because a muscle is able to function for a
greater period of time during a weight training set when using higher reps, there is a muscle burn and
pump that begins during the latter segment of a high rep range, as the muscle begins to approach
failure, but by virtue of utilizing lower weight in order to sustain the muscle burn and pump rep range,
muscle building is adversely impacted, and although the workout session may actually seem more
effective and intense due to the muscle burn and pump, the class of fatigue, which is focused upon
endurance, is not the most effective for those who wish to accumulate the greatest level of muscle

When using a lower rep range and higher weight, the workout set will usually not lead to anywhere
near the level of muscle pump or burn as compared with higher rep, lower weight workout sessions,
but because the weight used is greater when reps are lower, the muscle receives a more substantial
level of overload, resulting in superior overall bodybuilding progress in most muscle groups. Therefore,
although the muscle pump and burn is much less noticeable in heavier weight training sessions, since
muscle growth is superior, there is no legitimate reason for a bodybuilder to aim for a muscle pump or
burn during workout sessions that has building muscle mass as its primary focus.

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Higher rep and lower weight workout sessions are helpful for muscle recovery, overtraining prevention,
and joint recuperation, but are far less effective at building muscle mass in most areas as compared
with heavier weight training workouts that do not offer any substantial muscle pump or burn. There are
also particular exercises that tend to cause a greater sense of muscle pump or burn, especially those
that stretch the muscle significantly (such as pec deck), but they also function in the same method just
described, in that the muscle burn and pump will greatly increase with higher reps and lower weight,
but, the most vital point to remember is that the greatest level of muscle gain will not occur by aiming
for a muscle pump or burn, but rather through organizing weight training workout sessions within a
lower rep range where greater weight can be used to produce a higher workload level.

If you enjoy a muscle pump or burn, then you can always perform one set at the end of each weight
training workout exercise that is composed of a higher rep range and lower weight (a burn out set), as
this will not reduce muscle gains assuming that all prior workout sets are structured using a lower rep
range and heavier weight, which is helpful for maximum muscle growth. The goal is not to feel as if a
muscle has grown in size during the actual weight training workout session, but rather to produce
weekly measurable muscle gains, so do not make the mistake of believing a muscle pump or burn
during a workout will facilitate any additional sustainable muscle gain unless you have planned your
weight training session with heavier, lower rep workouts for sufficient muscle overload.

Francesco Castano authors the web site, which is a bodybuilding program for
muscle gain without supplements or drugs. He also owns the online fitness
superstore selling protein powder at the guaranteed lowest prices.

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                                   Getting in shape takes more than aerobic work out.
                                                               By Keld Frantzen

Getting in shape takes more than aerobic working out. While aerobics are an important component to
overall fitness, you also need to incorporate muscle building workouts several times a week to reach a
well balanced exercise course.

The benefits of aerobics are well known. When you work out aerobically you strengthen your heart
muscle as well as your entire cardiovascular system. Muscle building workouts fine tune the body and
make it better able to function and burn away fat.

There are two types of muscle building workouts that will either allow you to gain muscle mass or tone
your existing muscle. The goal of a low rep, high weight muscle building workout is to grow muscle
mass, or plump up the muscle to its greatest volume. Lifting heavy weight causes the muscle fibers to
swell up and you will notice a big increase in the mass of muscle under your skin. The goal of high rep,
low weight muscle building workouts is to tone the muscle and make it stronger devoid of a significant
noticeable change in mass. Women often carry out toning workouts in order to sculpt their muscles and
make them appear more defined and bodybuilders select programs that allow them to grow mass.

When people begin new muscle building workouts they expect results quickly. This is fine if your body
is lean to begin with. But if you have a high ratio of body fat to lean muscle, you will have to do aerobic
cardiovascular exercises to burn off fat in combination with muscle building workouts to build muscle in
order to see the desired results. Eating a low fat diet composed of lean proteins and low carbohydrates
is also effective in building muscle and dropping fat.

One of the benefits of muscle building workouts, aside from bigger and more toned muscles, is an
upsurge in your body�s ability to burn fat. Even when you are not exercising, your muscles continue
to burn fat more effectively when you complete a regular fitness program that includes muscle building
workouts. Aerobic exercise strengthens your heart and improves the function of the cardiovascular
system which is important in delivering blood to your muscles. But to continuously burn fat you need a
combination of both aerobic training and muscle building.

It is a misconception that by working out you are essentially building additional muscle tissue. We are
born with the highest amount of muscle fibers we will ever have and that will never change. What you
are trying to change through muscle building workouts is the form of the muscle tissue, bulking it up
and making the fibers bigger and more defined.

About the Author:
Keld Frantzen

Your Guide To Building Muscle Naturally
Get all the information you need to rapidly gain lean muscle mass without steroids.
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