There is so much conflicting information out there when it comes to the subject of building muscle, and sometimes it can be very difficult to know where to begin. If youre an average beginner looking for some basic guidelines to follow in the gym, the following 8 points will begin you off on the right track.
1) Train With Weights and Focus On Compound, Free Weight Movements.
If you desire to make solid, noteworthy gains in muscle size and strength, you absolutely must train with free weights and focus on basic, compound exercises. A compound exercise is any raise that stimulates more than one muscle group at a time. Examples of these lifts are the squat, deadlift, bench press, chin up, barbell row, overhead press, dip and lunge. Compound movements let you to handle the most weight and will stimulate the greatest amount of sum muscle fibers.
2) Be Prepared To Train Hard.
One of the biggest factors that separates those who create modest gains from those who make serious gains is their level of training intensity. In order to stimulate your muscle fibers to their utmost potential, you must be willing to take all set you perform in the gym to the point of muscular failure.
Muscular Failure: The point at which no further repetitions can be completed using proper form.
Sub-maximal training intensity will leave you with sub-maximal results, plain and easy.
3) Track Your Progress In The Gym From Week To Week.
Our bodies construct muscle because of an adaptive response to the environment. When you go to the gym, you fracture down your muscle fibers by training with weights. Your body senses this as a potential threat to its survival and will react accordingly by rebuilding the damaged fibers larger and stronger in order to guard against any possible future threat. Therefore, in order to make continual gains in muscle size and strength, you must always focus on progressing in the gym from week to week. This could mean performing 1 or 2 more reps for each exercise or adding more weight to the bar. Keep a detailed training log to track your progress as your strength increases over time.
4) Avoid Overtraining.
Overtraining is your number one enemy when it comes to building muscle size and strength. When most people start a workout program, they are stuck with the misguided notion that more is better. They naturally assume that the more time they spend in the gym, the better results they will accomplish. When it comes to building muscle, nothing could be farther from the truth! If you spend too much time in the gym, you will actually take yourself farther away from your goals rather than closer to them. Remember, your muscles do not grow in the gym; they grow out of the gym, while you are resting and eating. Recovery is absolutely vital to the muscle growth process. If you dont provide your body with the proper recovery time in between workouts, your muscles will never have a chance to grow.
5) Eat More Frequently.
The main place where most people fail miserably on their muscle-building mission is upon the all-too important task of proper nutrition. Training with weights is only half of the equation! You crack down your muscle fibers in the gym, but if you dont provide your body with the proper nutrients at the proper times, the muscle growth process will be next to impossible. You should be eating anywhere from 5-7 meals per day, spaced all 2-3 hours in order to save your body in an anabolic, muscle-building state at all times. Each meal should consist of high quality protein and complex carbohydrates.
6) Increase Your Protein Intake.
Of the 3 major nutrients (protein, carbohydrates and fats) protein is without a doubt the most important for those who are looking to profit muscle size and strength. Protein is found in literally all single one of the 30 trillion cells that your body is made up of and its main role is to construct and fix body tissues. Without sufficient protein intake, it will be physically impossible for your body to synthesize a significant amount of thin muscle mass. If your body were a home, think of protein as the bricks. A general guideline is to consume 1-1.5 grams of protein per pound of body weight each day from high quality sources such as fish, poultry, eggs, beef, milk, peanut butter and cottage cheese.
7) Increase Your Water Intake.
If you want a easy, simple and highly effective way to maximize your muscle gains, drinking more water is it. Water plays so many vital roles in the body and its importance cannot be overstated. In fact, your muscles alone are made up of 70% water! Not only will drinking more water cause your muscles to appear fuller and more vascular, but it will also increase your strength as well. Research has shown that merely a 3-4% slip in your bodys water levels can impact muscle contractions by 10-20%! Aim to consume 0.6 ounces for all pound of bodyweight each day for optimal gains.
8) Be Consistent!
Consistency is anything. Those who make the greatest gains in muscular size and strength are the ones who are able to implement the proper techniques upon a highly consistent basis. Simply knowing is not enough, you must apply!
Building muscle is a result of the cumulative effect of small steps. Sure, performing 1 extra rep upon your bench press will not make a huge difference to your overall results, and neither will absorbing a single meal. However, over the long haul, every of those extra reps you perform and every of those small meals you consume will decide your overall success. If you work hard and complete every of your muscle-building tasks in a consistent fashion, every of those individual steps will equate to massive gains in overall size and strength.
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