Massive Strength and Muscle Gains

Massive Strength and Muscle Gains

Massive Strength and Muscle Gains

There are a lot of articles, workout plans, and books that are full of advice about how to build muscle, and they all have a few things in common. In this article I'm going to narrow it down to the basics. The keys to building huge amounts of muscle are doing compound weight-lifting exercises, maintaining a proper diet, and using the right supplements.

Compound exercises are exercises that require the use of more than one joint to complete one repetition; they work out several muscles simultaneously. Because compound exercises work out so many different muscles, they are fantastic for stimulating muscle growth. The three primary compound workouts are: the bench press, squats, and pull-downs. In combination, these three exercises work out nearly every muscle in the body. The bench press works the shoulders, chest, and triceps; squats work the legs, back, abs, and shoulders; and, pull-downs work the biceps, back, and shoulders.

A healthy, muscle-building diet consists of a lot of protein. Depending on whom you ask, bodybuilders insist that the body needs between 0.8 to 2 grams of protein per pound of body-weight per day. The truth is that it depends on how hard you work out, and most people who work out for 30 minutes to an hour, do not need 300-400 grams of protein every day. In fact, an extremely excessive protein intake- which can be defined as an amount significantly greater than the body needs- can be very unhealthy. Also, space out your protein throughout the day, and aim for 6 to 8 small meals per day, because the body can only process and use a little bit of protein at a time. If you consume all of your protein at once, the body will not make proper use of it.

Proper supplementation is a gray area when it comes to building muscle, because everyone has their own opinions about what works and what doesn't. However, there are some essentials that most people agree on: protein shakes, and multivitamins. Most bodybuilders drink protein shakes very often, because they simply cannot get enough protein through diet alone. And, multivitamins are necessary because they contain essential vitamins and minerals that are vital to muscle growth and bone health. And lastly, drink plenty of water, because exercise increases the body's water needs.

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