subject: Tips on How to Build Muscles [print this page] Tips on How to Build Muscles Tips on How to Build Muscles
Many people are spending hours in the gym trying to work out so that they can build their muscles but they are not able to achieve it. The main reason is that a lot of people have not learnt the secrets of bodybuilding. They have a notion that all they need is to go to the gym and after exercising for few days, muscles will automatically develop.
If you want to build your muscles, you should be ready to do a lot of exercises. Doing different types of exercise helps as concentrating on one exercise means that you are only concentrating on one part of muscle and you want to build all your muscles. One should concentrate on each muscle group with one exercise at a time. It is advisable start with less weight and can go on increasing as you progress and in this manner, the muscles will get used but if you use the same weight all the time, the muscle will not grow. The most effective exercise includes squats, barbell military presses, bent over barbell rows, barbell bench presses among others. These exercises permits the use of high volume weights which enables the body to synthesize protein more effectively and this leads to better all round muscle growth.
Proper nutrition and supplements is crucial for those who want to build their muscles if you wish to have the perfect body and loaded muscle. You should take care of your body first by having the right combination of food intake. One should consume more calories that the one he is using per day so that he can be able to put on the muscle mass. For the beginners, they can do without the calories but for the ones, who have advanced in muscle building, must consume calories. For the ones who are exercising hard enough, they need sufficient carbohydrates to fuel the effort and also to maintain the body stores of glucose. Eating protein before and after training helps to induce muscle building effect. This is about one to two glasses of milk or equivalent drink such as whey protein. Aside from whey protein, food to build muscle also includes essential minerals like glutamine and creatine. Both of these play an important role in muscle healing and recovery. Sometimes, we injure or strain our muscles due to over training and that is why we need something that'll offset those lost muscle due to injury by means of having enough intake of these muscle recovering stuff.
The body is made up of 70% water and many body builders and coaches recommend water as the number one supplement. Water is used to transport nutrients in the cells for processing. Water also helps in keeping the body hydrated giving you the energy to continue exercise.
The muscles need time to recover from the workout. What most people don't know is that muscle growth takes place during sleep, not during workout. After rest, muscles are stronger than they previously were, and this allows for more growth through workout. By not allowing proper rest, growth can be stunted, loss of muscle may occur, and muscles can be easily damaged. Allowing recovery time, gives our body a chance to adapt to the stress of exercise. The recovery also allows our body to repair damaged tissue and replace fluid loss. Without time to repair and replenish, our bodies will breakdown. For muscles to recover naturally, it can take about 7 days. This is one of the reasons we should only train each muscle group once a week.
Resting between workout sets is also important for indirect growth. By allowing two minutes between each set, it helps with mass, power, and strength. After an intense workout, you want to slowly cool the muscles down, and prepare them for rest. This is also known as Active Recovery. A low intensity workout is a great way to cool the muscles. Cooling muscles after a workout has been known to help speed up the recovery.
