Ultimate Guide To Building Muscle
If you’re just starting to take up bodybuilding, you are liable to make more than one mistake. But there is no bigger faux pas than lifting routines out of the pages of fitness publications. The individuals who perform them often do not train the natural way. Besides, they probably have good genes to start with.
Performing their routines will not make you bulk up fast. You need another approach, one tailormade to blow you up fast while preventing the injuries that arise from overworking yourself. The following is a definitive guide on how to build muscle:
Get more resistant
To gain muscle, you need to become stronger. To do that, you need to do resistance or weight training.
Start light and as you grow stronger, add successively heavier weights. Body-weight exercises are also effective. Begin by tackling an empty bar; make sure you do it in proper form of course. Push your body out of its tolerance threshold with each workout by adding weight.
Use free weights
Free weights make you do natural movement patterns. For this reason, do not use machines because they make you do unnatural motions. You may incur injuries as a result.
Compared to machines, free weights are more efficient in building muscle. They compel you to balance the weight yourself as opposed to machines, which balance the weight on your behalf.
In this view, free weights are far more functional. The strength you get from lifting free weights translates to real life. Machines won’t be there to help you balance real-life weight. Besides, one free weight can be used to perform a great variety of exercises.
Some barbells are the heaviest weights you can lift. For your main lifts, you need barbells, not dumbbells. The latter is recommended for assistance exercises however.
Perform compound exercises
Upon building core strength and gaining muscle mass, start isolation exercises. Afterwards, when you’re beginning to build muscle, take to exercises that tackle multiple muscle groups all at once. Your best bets include no endless biceps curls, i.e. pull-ups, chin-ups and barbell rows; and triceps kickbacks, i.e. bench press, overhead press, and dips.
You should know that squats are the most necessary exercise, seeing as it works out the entire body and allows you to lift heavy weights. By the time you can squat with 300 lbs., your body will have looked much different.
Don’t put too much time into biceps curls. You’d have larger guns when you can squat and deadlift heavy weights.
Full body workout
If you’re confident about your foundation, i.e. you can squat 300 pounds, body part splits with isolation exercises are just alright.
If you cannot squat that much or have never done one, familiarize yourself with such compound exercises as squats, deadlifts, barbell rows, overhead press, bench press, pull-ups, dips, and so forth. Expect these to take three one-hour workouts every week.
Professional sports competitors work out up to six times a week but they did not begin as hard as that. They started light and slow, adding workouts as they increased strength and muscle mass. Therefore, copying their routines straight away only sets you up for overwork. Since you’re a beginner, you require recovery more than anything.
This mostly means much rest. Remember that muscles enlarge during rest, not during exercise. When you sleep, the body secretes growth hormones necessary for gaining muscle. So sleep for at least eight hours a day. Get some nap after workout too if you can.
Begin with three full-body workouts for each week. Strive to have more intense workouts, not long ones.
If you eat whole food, you keep your fat composition in check. Otherwise, your muscles would not show through all that fat. The vitamins and minerals innate in almost all whole foods aids in recovery after all.
Eat whole 90 percent of the time and only allow food from boxes and packages on occasion. You should be getting proteins, carbohydrates, vegetables, fruits, and fats in the right proportions.
For proteins, you can have fish, meat, poultry, eggs, and milk. For carbs, have brown rice, oats, quinoa, and whole grain pasta. Good fats include fish oil, olive oil, real butter, and flaxseeds.
Mete out more food to your body for maximum recovery and energy replenishment. This means eating post-workout and not skipping breakfast.
Decrease intervals between meals. Eat six times a day, every three hours. Your muscles must be getting a regular influx of protein.
Don’t forget: Drink water and shun dehydration, which interferes with muscle recovery. Down two cups of water every meal and as much as you need during workout.
No matter how much training you do, you would never look muscled by weighing less.
One foolproof technique for gaining weight is favoring calorie-dense foods. For example, choose 100 kg of rice, which packs more calories than the same amount of spinach.
Drink a gallon of whole milk every day, if you’re not above gaining a bit of fats here and there. You may just gain 25 lbs in one month if you keep at this alongside squat sessions done thrice weekly.
Eat more protein
You need a gram of protein multiplied by your body weight in pounds in order to build muscle and maintain it. Favor whole proteins, as in red meat, poultry, fish, eggs, and dairy.
For instance, if you weigh 160 pounds, gorge on a can of tuna for lunch and 300g meat at dinner, with 300g quark as a meal in between. Also, 500ml milk drunk intermittently can give you 160g protein for the day.
Don’t stop until you get enough muscles and more. Grow stronger and as you do, keep tabs on how you are doing. If you follow this method for at least 60 days, you’d see yourself bursting out of your clothes.