Best Way To Build Muscle

Posts Tagged ‘build muscles up’

We hear loads of advice and guidance on what to do to build up muscle but much of it is conflicting. For that very reason we are going to set the record straight on a numberof different issues right here and now. Here we go, 7 things not to do when trying to build muscle up:

1) Train for more than 45 minutes. training longer than this can be counter productive as at this point a hormone is released that actually inhibits the muscle building process, train for less than this and the hormones are at the right level for building muscle.

2) Eat lots of all types of food. Often you hear people say to eat as much of everything as you possibly can. Well of course we need extra calories to add muscle mass but do you really believe that stuffing yourself full of E numbers, fatty red meats, fast food, simple carbs (sugars) and so on is going to be healthy for you long term. Of course not stay with the nutritious muscle building foods and these will then make sure that you develop lean muscle mass and prevent your body suffering long term health problems.

3) Isolation muscle building exercises. That refers to exercises such as tricep presses that place focus on one individual muscle alone. This is not an efficient use of time and energy. Exercise using multi joint exercises such as squats, pull ups,presses and so on. These exercises stimulate muscle growth in more than just one muscle at a time.

4) Do not ignore aerobic exercise. I’m sure you have heard that you should steer clear of aerobic stuff as it consumes valuable calories that could be put towards building muscle. yes this is correct but come on there is a sensible balance to be had. Sure get big but do you want to be huge and not be able to walk up a few flights of stairs without panting. Train aerobically two or three times a week and just consume additional calories to make up for these sessions.

5) Change exercises too much. You may know that variety ensures muscles keep growing, that is correct but naturally at the same time not letting your muscles establish an exercise rhythm can also limit your progress that you might otherwise make. Use an exercise for two or thress months before you drop it.

6) Train too often. The major cause of lack of muscle gain is over training. One to two workouts a week for each muscle group should sufficient fro most people.

7) Give in. Too many bodybuilders quit just because there muscle growth eases up a bit. This is the exact time when you should be rising to the challenge and training with more intensity, paying attention to muscle building nutrition and showing determination.

Go get huge!

We hear loads of advice and guidance on what to do to build up muscle but much of it is conflicting. For that reason we are going to clear up a few things right now about what not to do to build up muscles. Here we go, 7 things not to do when trying to build muscle up:

1) Train for more than 45 minutes. training longer than this can actually inhibit muscle gains because at this point a hormone is produced that limits the muscle building process, train for less than 45 minutes and the hormones level is about correct for building muscle.

2) Eat lots of all types of food. Frequently you hear others say to consume as much of all types of food as you possibly can. Well sure we need excess calories to build muscle mass but do you really think that stuffing yourself full of E numbers, simple carbs (sugars), fatty red meats, fast food and so on is going to benefit you long term. Of course not stay with the nutritious muscle building foods and these will then make sure that you develop lean muscle mass and prevent your body suffering long term health problems.

3) exercises that isolate individual muscles. That refers to exercises such as tricep presses that place focus on one individual muscle alone. This is not an efficient use of time and energy. Stay with compound multi joint exercises such as squats, pull ups,presses and so on. Muscle growth is triggered in more than just one muscle at a time.

4) Ignoring cardio-vascular fitness. I’m sure you have heard that you should steer clear of aerobic stuff as it consumes valuable calories that could be put towards building muscle. yes this is correct but come on there is a sensible balance to be had. Sure get big, but do you really not want to be able to walk up a few flights of stairs without losing your breathe. In order to preserve long term health then do aerobic exercise 2-3 times a week and simply make up for this by eating more.

5) Switch exercises a lot. You may know that variety keeps the muscles growing, that is true but at the same time not allowing your muscle to establish an exercise groovecan also stop you from making the progress you otherwise could do. Use an exercise for two or thress months before you drop it.

6) Over train. The major cause of lack of muscle gain is over training. One to two workouts a week for each muscle group should sufficient fro most people.

7) Give up. Too may people give in when there muscle growth diminishes. This is the exact time when you should be rising to the challenge and training with more intensity, paying attention to muscle building nutrition and showing determination.

Go get massive!

When trying to build muscle up it is very easy to get carried away and sabotage your own progress and also to put yourself at risk of injury or illness without even realising it. Sure it is fantastic that you wish to train and build muscle up but at the same time just one single injury, one moment of carelessness can put you out of action for weeks or months and with consequences related to both health and financial matters. Such traumatic incidents can easily be avoided by adhering to the following guidelines. Here we go with our build muscle up safely guidelines:

1) Always check and double check you have put the barbell collars on before you start lifting. If one is even slightly lose it can unbalance the bar making one side heavier. The heavier side will drop down and the weight disc can slip further and drop off. The heavy side will now force up the light side. Next the barbell will flip mercilessly through the air and possibly cause real damage to people or equipment!

2) If you are attempting one rep maximums then do so with a spotter. This is person who watches you and is ready to help you out if you start struggling. The last thing you want to happen is to get stuck underneath a barbell and have it pressing into your body, sounds stupid but I’ve seen it happen.

3) If you are sick keep away from the weights room. Seems too obvious but I regularly see people who are clearly suffering from a high fever and cough splutter, there way through a training session. More often than not the workout yields no personal bests and the next few days are spent in bed recovering. Exercising actually for a while at least lowers your immune system so if you are already feeling ill then by exercising you give the illness the ideal opportunity to take a bigger hold of you.

4) Ensure correct technique is always used. Doing squats when your back is not straight, swinging a bar use your body’s momentum and so on will not only result in little muscle gain, because you won’t be targeting the muscle properly but it will also put you at greater risk of injury. Always use strict form.

5) Do not over do it. It is very common when motivation is high especially for those new to bodubuilding that you wish to weight train as much as you can. This motivation is fine but working out everyday or even every second day will likely be too much for the majority of people unless a split routine is used. You will actually weaken your muscles if you workout again when they are not yet fully recovered.

6) Not eating properly. If you want to build muscle then you are going to have to consider muscle building nutrition as very important. You will be working out in vain if you do not take on board sufficient calories to support muscle growth. Throughout the day consume high quality meals.

7) Showing off to your friends. Attempting to more than your mates can end with disastrous results. It is much wiser to compete against your scores from past sessions. write down your workout scores in a training log so that you know what scores you have to beat for your next workout. This will be more motivating for you and reduce your risk of injury.

Adequately warm up. If you fail to do your muscle are more likely to snap and give-way. This could possibly restrict your participation for months. It is very simple to do, 5-10 minutes cardio, stretching exercises followed by a few warm up reps will do fine.

With those above guidelines in mind and with correct muscle building nutrition there is no reason why you should not build muscle up happily and safely where ever you train.