Best Way To Build Muscle

Posts Tagged ‘build up muscles’

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?