How to Gain Healthy Muscle

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Muscle tissue will only develop if it is exercised correctly, as each muscle group must be worked out. However, when you work your muscle groups is as important as how often you work your muscle groups. Watch as a certified personal trainer demonstrates how--and how often--to work your muscle groups out.

Part of the Video Series: Building Muscles & Losing Weight
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Video Transcript

Hi, this is Christine with Hammer Time Fitness, and I am here to show you how to gain healthy muscle. We're going to just perform a couple of exercises. To gain muscle, you're going to want to progressively overload your muscle. So, you're going to want to continue to build in weight. So, you're going to start out, if you're a beginner, you're going to start out small and then you're going to consistently increase your weight, fewer reps and that will build your muscle. You also have to really worry about your diet, lean protein, very important in order to build healthy muscle. You also want to work all of your muscle groups at least two times per week on non-consecutive days. The only thing that is different about that are your abs which you can work every day. So, work all your muscle groups at least two times a week on non-consecutive days. Okay the first exercise I'm going to do is a bicep curl. So, I'm in a seated position. You can do this anywhere, at home, on your couch, in a chair, at the park, anywhere you want. I've got my weights doubled up. I'm at ten pounds. I'm going to rest my elbow on the inside of my right leg against my knee. I'm going to take my weights all the way up and down or the opposite way, down and up, all the way up and down. I'm going to do ten reps, just like this. Then, I'm going to add on to this. I'm going to start up near my chin with my weights and I'm going to take it halfway down and I'm going to pull it back up, halfway down. I'm going to shorten that range of motion, pull it back up, ten times that way. Then I'm going to take my weights all the way down to the floor to my foot and I'm going to take them halfway up just to my knee and back down, halfway up to my knee and back down and then I'm going to do it all over again all the way up and all the way down, ten times. That's a great exercise building muscle in your biceps. Now, I've got to work the opposing muscle group and I'm going to lower my butt down to the ground bending at my elbows. So, now I'm working my triceps, the opposing muscle group opposite of my biceps, up and down. If I want to make this harder, if this is too easy for you, you can straighten your legs. Take your butt all the way up and down, up and down. Another exercise you can use since I'm on the piece of equipment, we're going to work out lats. So, I'm going to rest my right leg, knee on the piece of equipment. Again, this can be a chair, anywhere, I'm going to have my hand down on the ground. I'm going to grab the weight and I'm going to pull my arm up 90 degrees. This one is working my lats, pulling it up, 90 degrees. If I want to add a tricep into this I'm going to hold it up and kick it back so I'm working the back of the arms again. This has been Christine with Hammer Time Fitness, showing you how to build lean healthy muscle.


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