Best Way To Build Muscle

Posts Tagged ‘build up muscle’

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!

Just as a tree cannot grow with out sufficient water, sunlight and soil no matter what else you give it, to build up muscle your body also has several things that you absolutely must provide it with in order to grow. No amount of fancy exercise equipment, supplement or outfit will allow you to grow muscle if you do not take the following essential steps:

1) Eat big. Some people never really embrace this fact! If you do indeed want to build up muscle mass then you will need to give your body a supply of excess calories for it to build up muscle out of. If you are not taking on extra calories then your body has nothing to build up muscleswith. Buying a large set of plates and dishes is one good way to ensure you never forget to eat a lot. In this manner you constantly remind yourself each meal of your need for calories for muscle growth. Consuming 5-6 meals a day will make the process of taking on more calories easier.

2) Train hard and intensely. If you are not pushing yourself in the gym then your muscles have no reason to grow. Give your muscles a reason to grow by training intensely for up to 45 minutes. To build up muscle mass make use of the proven mass builders: squats, benchpresses, deadlifts, shoulder presses. These build up muscle quicker than any other exercise.

3) Do not forget to drink water. Just as your body needs excess calories to grow you r body also requires water for all of the muscle building reactions to take place. Your fluid intake will need to be higher because of your workouts. Try to keep a bottle of water handy through the day.

And of course just as you cannot expect a plant to grow if you throw harmful substances and so on on it there are several things you absolutely must not do in order to build up muscles

1) Do not over-train. Your strength will actually decrease if you push your muscles too hard too often. Why? Well, micro tears in the muscle actually occur after every intense workout. Your muscles will then grow back bigger and more powerful than before over the following days. Your muscles will never repair themselves and grow back if you do not provide them with enough time to recover. Rest is vital. 

2) Do not stuff your body full of useless calories. Sure you need to get a lot of calories on board to build muscle up but you need quality calories as well. Food such as fish, chicken, eggs, pasta, potatoes, leafy green vegetables, fruit, rice and so on should be the norm. For muscle building these are all awesome.

3) Never ever give up. What works for some people may not of course work for you. If progress is not apparent then mix things up and experiment with different exercises, a different diet in fact do anything you can just never give in. Stick with your dream and you will get there. remember to relax and enjoy the process of building muscle up, you will not turn into Arnie in a few weeks it will take sometime, keep a training diary to track your progress and for motivation.

So why not ask yourself if you truly are sticking to these very basic guidelines. If you are not then if you really want to build muscle up then wouldn’t now be a good time to change?

Many bodybuilders especially amateur bodybuilders like to enjoy the occassional drink of alcohol whther it be in the form of beer, wine or spirits. Here we ask just what affect this has on our body and is it ok to drink if we want to build up muscles.

Unfortunately alcohol interferes with many chemical reactions in the body that are productive in order to build muscle up. The effects of alcohol are felt by the body for at least a couple of days as it is processed very gradually and can affect performance negatively for up to 48 hours after you drank your last glass. 

Just two normal drinks of alcohol can reduce reaction time, lower strength levels, interfere with balance and hand eye co-ordination and increase fatigue. As a bodybuilder or indeed anyone seeking a decent athletic performance all of these will limit your ability to build muscle up.

The liver processes alcohol at the expense of glycogen which is the carbohydrate and fuel for the body therefore leaving the body with less energy and more fatigued. This is what causes increased fatigue. The muscle growth of the body will inevitably suffer when the cellular functions of the body cannot operate efficiently.

Alcoholic drinks interfere with the fluid and electrolytes inside the kidneys thus causing dehydration. The kidneys function is to regulate the body’s cells with nutrients they can use for muscle growth and repair and also to take out of the body cellular waste.To process alcohol the kidneys have to filter water vast amounts of water from various parts of the body including the brain, this may dehydrate the body and scupper attempts at athletic performance and muscle building training sessions.

Tachycardia can be caused (which is an abnormally fast heart beat) when consuming alcohol as alcohol raises the individuals blood pressure. Furthermore it can significantly disrupt sleep which is a time for the  body to grow and repair. It also depletes the amount of vitamins and minerals that the body can absorb, which in turn have important roles in enzymatic and metabolic functions for muscle growth.

The bodies though processes can also be greatly affected. The result of not enough glycogen making it to the brain is often slow disorinented though patterns and processes. Important in any sport particularly muscle building motivation and drive are key factors, unfortunately alcohol consumption can lead to a loss in motivation!

So bearing all this in mind, clearly if you are seriously want to build up muscle then you are going to have to lay of the alcohol. Simply consuming the recommended daily amount of alcohol can negatively affect the body! There are a vast range of other effects on the body due to the presence of alcohol which are beyond the scope of this article.