There is conflicting information so much out there when it comes to the topic of building muscle, and sometimes it can be hard to know where to start. If you are a beginner looking for some basic guidelines to follow average in the gym, the following 8 points to start on the right path.
1) weight training and focus on compound movements handlebars.
If you want to sound dramatic gains in muscle size and strength, you absolutely must train with free weights and focus on basic exercises, compounds. A compound exercise is any lift that stimulates more than one muscle group at a time. Examples of these exercises are the squat, deadlift, bench press, chin up, barbell row, overhead press, dip and lunge. Compound movements can be handled by most of the weight and stimulate muscle fibers as much total.
2) be willing to train hard.
One of the most important factors that separates those who make modest gains from those important gain is their level of training intensity. In order to stimulate the muscle fibers to their full potential, you must be willing to take every set is done in the gym to the point of muscle failure.
Muscular Failure: The point at which no further repetitions can be completed with proper form.
Sub-maximal training intensity will leave you with sub-maximal results, plain and simple.
3) Tracking your progress in the gym from week to week.
Our bodies build muscle because of an adaptive response to the environment. When you go to the gym, you break down your muscle fibers by training with weights. The body senses a potential threat to the survival and reacts accordingly replace damaged fibers larger and stronger in order to protect against any possible future threat. Therefore, in order to continue making gains in muscle size and strength, you must always focus on the progress 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 detailed records of training to track your progress as your strength increases over time.
4) Avoid overtraining.
Overtraining is your number one enemy when it comes to building size and muscle strength. When most people start an exercise program, you are stuck with the misconception that more is better. It can be considered, of course, they spend more time in the gym, the better results you will get. When it comes to building muscle, nothing could be further from the truth! If you spend much time in the gym, you will actually further 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 do not provide your body with the proper recovery time between workouts, your muscles will never have a chance to grow.
5) Eat more frequent.
The main area where most people fail miserably on their muscle-building mission is the task of all-too important for proper nutrition. Weight training is only half of the equation! They break the muscle fibers in the gym, but if you do not provide your body with the right nutrients at the right time, the muscle growth process will be almost impossible. You should be eating anywhere from 5-7 meals a day, spaced every 2-3 hours to keep 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 intake of protein.
Of the three main nutrients (proteins, carbohydrates and fats) protein is without doubt the most important for those who are trying to gain muscle size and strength. Proteins are literally in each of the 30 trillion cells that your body is constituted and its main function is to build and repair body tissues. Without sufficient protein intake, it will be physically impossible for your body to synthesize a significant amount of lean muscle mass. If your body were a house, think of protein as the bricks. A general guideline is to consume 1 to 1.5 grams of protein per kilo of body weight each day from high quality sources such as fish, chicken, eggs, meat, milk, peanut butter and cottage cheese .
7) Increase water intake.
If you want a simple, easy and very effective to maximize your muscle gains, drinking more water. Water plays a key role in many of the body and its importance can not be overstated. In fact, muscles are only 70% water! Not only will drinking more water cause your muscles to appear fuller and more vascular, but also increase your strength. Research has shown that only a 3-4% loss of body water levels can affect muscle contraction by 10-20%! Try to consume 0.6 ounces for every pound of body weight per day for optimum benefits.
8) be consistent!
Consistency is everything. Those who make the greatest gains in muscle mass and strength are those that are able to apply appropriate techniques very consistent. I just know that's not enough, you must apply!
Building muscle is a result of the cumulative effect of small steps. Sure, carrying out extra repetition your bank will not make a big difference in the overall results, and even eat a single meal. However, in the long term, all those extra reps and do all those small meals you consume to determine their overall success. If you work hard and complete all activities in a manner consistent muscle building, all these individual transactions is equivalent to huge gains in size and strength.
1) weight training and focus on compound movements handlebars.
If you want to sound dramatic gains in muscle size and strength, you absolutely must train with free weights and focus on basic exercises, compounds. A compound exercise is any lift that stimulates more than one muscle group at a time. Examples of these exercises are the squat, deadlift, bench press, chin up, barbell row, overhead press, dip and lunge. Compound movements can be handled by most of the weight and stimulate muscle fibers as much total.
2) be willing to train hard.
One of the most important factors that separates those who make modest gains from those important gain is their level of training intensity. In order to stimulate the muscle fibers to their full potential, you must be willing to take every set is done in the gym to the point of muscle failure.
Muscular Failure: The point at which no further repetitions can be completed with proper form.
Sub-maximal training intensity will leave you with sub-maximal results, plain and simple.
3) Tracking your progress in the gym from week to week.
Our bodies build muscle because of an adaptive response to the environment. When you go to the gym, you break down your muscle fibers by training with weights. The body senses a potential threat to the survival and reacts accordingly replace damaged fibers larger and stronger in order to protect against any possible future threat. Therefore, in order to continue making gains in muscle size and strength, you must always focus on the progress 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 detailed records of training to track your progress as your strength increases over time.
4) Avoid overtraining.
Overtraining is your number one enemy when it comes to building size and muscle strength. When most people start an exercise program, you are stuck with the misconception that more is better. It can be considered, of course, they spend more time in the gym, the better results you will get. When it comes to building muscle, nothing could be further from the truth! If you spend much time in the gym, you will actually further 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 do not provide your body with the proper recovery time between workouts, your muscles will never have a chance to grow.
5) Eat more frequent.
The main area where most people fail miserably on their muscle-building mission is the task of all-too important for proper nutrition. Weight training is only half of the equation! They break the muscle fibers in the gym, but if you do not provide your body with the right nutrients at the right time, the muscle growth process will be almost impossible. You should be eating anywhere from 5-7 meals a day, spaced every 2-3 hours to keep 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 intake of protein.
Of the three main nutrients (proteins, carbohydrates and fats) protein is without doubt the most important for those who are trying to gain muscle size and strength. Proteins are literally in each of the 30 trillion cells that your body is constituted and its main function is to build and repair body tissues. Without sufficient protein intake, it will be physically impossible for your body to synthesize a significant amount of lean muscle mass. If your body were a house, think of protein as the bricks. A general guideline is to consume 1 to 1.5 grams of protein per kilo of body weight each day from high quality sources such as fish, chicken, eggs, meat, milk, peanut butter and cottage cheese .
7) Increase water intake.
If you want a simple, easy and very effective to maximize your muscle gains, drinking more water. Water plays a key role in many of the body and its importance can not be overstated. In fact, muscles are only 70% water! Not only will drinking more water cause your muscles to appear fuller and more vascular, but also increase your strength. Research has shown that only a 3-4% loss of body water levels can affect muscle contraction by 10-20%! Try to consume 0.6 ounces for every pound of body weight per day for optimum benefits.
8) be consistent!
Consistency is everything. Those who make the greatest gains in muscle mass and strength are those that are able to apply appropriate techniques very consistent. I just know that's not enough, you must apply!
Building muscle is a result of the cumulative effect of small steps. Sure, carrying out extra repetition your bank will not make a big difference in the overall results, and even eat a single meal. However, in the long term, all those extra reps and do all those small meals you consume to determine their overall success. If you work hard and complete all activities in a manner consistent muscle building, all these individual transactions is equivalent to huge gains in size and strength.
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