How Much Do I Have To Lift To Build Muscle? 5 Tips
How Much Do I Have To Lift To Build Muscle? 5 Tips
There are a number of reasons why somebody would want to bulk up through building more muscle. First of all, having more muscles means that you have a denser body. And, being more dense (i.e., having a lower body fat %) means you will burn more calories while at rest - which is something called your resting metabolic rate.
Another reason to want to build muscle is that doing so allows you to do more things physically. Whether you are into sports, law enforcement, the military, being a bodyguard, doing manual labor, hunting, or activities related to working outside with your hands, having stronger and firmer muscles will help you get the job done better and more efficiently.
And of course, some people just want to pack on more muscle in order to look sexier and more fit. Somebody who has impressive muscles commands a certain presence in a room that others may not.
If you are wondering, "How much do I have to lift to build muscle?", here are 5 tips that can help:
1. Muscle bulk does not always equal strength:
When wondering how much you need to lift in order to build muscle, it is a good idea to qualify what your question means. Do you want to be stronger or look stronger? For example, there are ways that you can gain more strength without gaining a lot more bulk but having more toned, firmer muscles.
2. Everybody has different genetics, which affect how fast muscle builds:
Another factor that must be considered is your genetic make-up. You can stand two people next to each other who have roughly equal body strength but who look very different in terms of their musculature. The point is: do not just focus on your look, or how strong you are, as single dimensions. Take your genetics into account as you set your expectations for how you will look and how strong you will be.
3. Eating protein immediately after workouts helps to rebuild muscle tissue faster:
Remember that it is not just about how or how much you lift: it is about your eating habits, too. There is no good substitute for a healthy nutritional plan. One tip to remember: be sure to eat plenty of protein immediately after working out in order to rebuild your muscle tissue faster.
4. Keep most exercises to 5-10 reps, 2-3 sets:
Now, on to ideal weightlifting habits. In order to start building significant muscle, you need to get the balance right in terms of number of reps (repetitions) and sets for each exercise you do on a given day.
You will get differing opinions on this topic, and everyone's body is different. However, in general, you should be using weights that are heavy enough to where you can just manage to do 5-10 reps. If you can do more, you are using too little weight (not including a light warm-up set). Try to do at least 2-3 sets per exercise type.
5. Give your muscles a chance to rest between workouts:
Another secret to building muscle mass is to be sure to rest between workouts. When you work out a particular muscle group hard, you are effectively breaking down those muscles. They need time to rebuild so that you can rebuild mass. Most bodybuilders would recommend at least 2-3 days of rest for a particular muscle group before you hit it hard again at the gym.
Take these 5 tips into account as you work hard to build more muscle mass.
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