How to Build Muscle in Olympic Style - Part 2

Posted on April 15, 2010

In this part we are going to discuss about the other muscular athletes, the sprinters. They are lean muscular and athletic looking, a deadly combination. So how do you build that kind of muscular physique?

First, you need to train yourself with the aim of targeting the fast twitch muscle fibers. You can do this by using heavy weights for relatively low reps and lifting explosively. Just stick with the compound exercises like cleans, snatches, push presses, squats and dead lifts. Always accelerate as fast as you can on the lifting portion of every set and control the lowering portion for one to two seconds. Never waste time in slow lifting speeds, particularly on the way up. Muscles are made for speed so doesn’t force them to do something they don’t want to do by lifting slowly.

You have to be very sure that you are using the right cardio/ conditioning methods. Generally people waste their time doing regular cardio like riding a bike, using a treadmill, stair climber, or using an elliptical machine. Surely, this type of activity will burn some calories and can help you get leaner but it is far from the most effective method.

Excessive steady aerobic or cardio training can actually burn muscle tissue. High intensity methods like sprinting can actually help you build muscle. But sprinting can actually have a double effect of not only burning fat, but simultaneously inducing an anabolic state and helping you build muscle.

It is recommend that you vary your sprint workouts between regular, flat ground sprints, hill sprints, sled sprints and Prowler sprints. If you are training for speed, you will need a lower volume of training with longer rest periods and shouldn’t sprint all out more than twice per week. If you are simply training to get ripped you can sprint at differing intensities and durations like 3-4 days per week. There are a million such options but the important thing is that how you do them.

For additional information, please visit: Muscle Gaining Secrets

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