Muscle Building Exercises: Eight Essential Strategies
There is so much conflicting information regarding the building or gaining muscle mass, and sometimes it can be very difficult to know where to start. If you are a beginner, average looking for some basic guidelines to follow indoors or in your athletic project, these next eight points will guide you on the right path.
1- Train with weights and focus on compound and free weight movements.
If you want to make solid gains et remarkable en size and Muscular force, you absolutely must train with free weights and focus on basic compound exercises. A compound exercise is a lift which stimulates more than one muscle group at a time. Examples of these elevators are the squatting, deadlift ou deadlift, bench press, chin-up barbell row, etc. Compound movements allow you to handle the most weight and stimulate the greatest amount of total muscle fibers.
2- Be ready to train hard.
One of the main factors that separates those who make modest gains from those who make serious gains is their level of training intensity. In order to stimulate your muscle fibers to their maximum potential, you need to be prepared for muscle failure with every set you do in the gym.
Muscle failure: The point at which no further repetitions can be performed using the proper method. Intense training will give you great results.
3- Track your progress in the gym from week to week.
Our body builds muscle through an adaptive response to the environment. When you go to the gym, you break down your muscle fibers by training with weights. Your body senses this as a potential threat to its survival and responds accordingly by rebuilding damaged fibers plus big and more strong in order to protect against any possible future threats. Therefore, in order to continuously gain in size and Muscular force, you should always focus on progressing in the gym from week to week. This may mean performing one or two extra reps for each exercise or add weight to the bar. Keep a detailed workout diary to track your progress as your strength increases over time.
Le overtraining is your number one enemy when it comes to developing size and strength of your muscles. When most people start a training program, they are stuck with the mistaken notion that more is better. They naturally assume that the more time they spend in the gym, the better the results they will get. When it comes to build muscle, nothing is further from the truth! If you spend too much time at the gym, you will stray from your goals instead of closer to them. Remember, your muscles don't grow in the gym, they grow outside of the gym, while you are resting and eating. Recovery is absolutely vital for the process of muscle growth. If you are not giving your body the necessary recovery time between workouts, your muscles will never have the opportunity to develop.
5- Eat more often.
The main area where most people fail miserably in their mission to muscle development is the important task of good nutrition. Thetraining with weights is only half the equation! You are breaking down your muscle fibers in the gym, but if you don't provide your body with the right nutrients at the right time, the process of muscle growth will be next to impossible. You should eat 5-7 meals a day, 2-3 hours apart, to keep your body in good shape. anabolic state and muscle development at all times. Each meal should consist of high quality protein and complex carbohydrates.
6- Increase your protein intake.
Among the 3 main nutrients (proteins, carbohydrates and fats), protein is arguably the most important for those looking to gain muscle size and strength. Proteins are found in each of the 30 trillion cells that make up your body and their primary role is to build and repair body tissue. Without sufficient protein intake, it will be physically impossible for your body to synthesize a significant amount of lean muscle mass. If your body was a house, think of protein as building blocks. A general guideline is to consume 000-2 grams of protein per kg of body weight each day, from high quality sources such as fish volaille, the eggs, Milk, Peanut butter and fromage blanc.
7- Increase your water consumption.
If you want a simple, easy and very efficient way to maximize your muscle gains, drink more water. Water plays so many vital roles in the body and its importance cannot be underestimated. In fact, your muscles alone are made up of 70% water! Not only will drinking more water make your muscles appear fuller and more vascular, but it will also increase your strength. Research has shown that a simple 3-4% drop in your body's water levels can impact muscle contractions by 10-20%! Consume 0,04 liters for every kg of body weight each day for optimal gains.
8) Be Consistent!
Consistency is a whole. Those who gain the most in size and muscle strength are the ones who are able to implement the proper techniques on a very consistent basis. Just knowing isn't enough, you need to take action! Gaining muscle mass is the result of the cumulative effect of small steps. Of course, performing an extra rep on your bench press won't make a big difference to your overall results. However, in the long run, all those extra reps you do and all those little meals you eat will determine your overall success. If you work hard and accomplish all of your muscle tasks consistently, all of those individual steps will amount to massive gains in size and strength.