subject: The Myths Of Building A Bigger Body [print this page] For those about to embark on a quest to build their bodies by gaining muscle mass, there are some guidelines to consider about how to construct that physique without steroids. This discussion aims to inform, while pointing out along the way some common misconceptions about how to get big. The truth is, building muscle naturally requires the appropriate amounts of weight, rest, and food that takes time, hard work, and commitment to achieve.
A common misconception about gaining muscle is that it is easy. For some it may be. For others, patience and a basic understanding of the important parts of the science of bodybuilding are prerequisites to achieving a body like a Greek god (Like JAY CUTLER). The art is how this knowledge is applied individually to make it work.
Knowing your body type and the challenges it poses are paramount to reaching the goals you have set. Everyones body is different and no matter if you have to work harder than others to achieve the same results, hard work does indeed pay off. Now, let us take the three basic requirements of building muscle mentioned previously and analyze each one in more detail.
Lift Heavy
Lifting heavy weight is an intense workout that requires more muscle fibers to work together to push or pull the resistance. Intense workouts release more testosterone and produce more human growth hormone (HGH) in the body-all good characteristics for muscle growth.
A heavy weight constitutes about 80-90% of the one repetition maximum (1RM), which just means the most weight that can be lifted one time for any particular exercise. Using a spotter is recommended for doing these types of lifts. With the proper weight chosen, which exercises to perform is the next question.
The amount of days a week you workout is not as important as what you do on those days. Choose compound exercises which involve large muscle groups and are moved over more than one joint. Think pull downs, bench presses, and squats. Legs are the most neglected body part when it comes to exercise, but being a large muscle help release more hormones that promote growth.
Concentrate on three to four exercises for each muscle group knowing that up to two groups should be worked a day for muscle growth. Six to eight repetitions should be performed with this resistance for as many sets as you can handle before fatigue sets in.
Muscle has memory, so quality over quantity is preferred. Muscle needs to be challenged with the best method being changing up the workout. Change the order of exercises, the number of sets, or the number of reps. The body remembers movement and will not grow if not challenged.
Lifting heavy weight week in and week out takes a toll on the body, where soreness and injury are likely to occur. Bones and muscles need strength to be able to handle the extra force being applied to it. Beginning heavy, without first strengthening, will lead to failure. Perform a strength workout on days that you are not doing a heavy lifting workout, another words cylce you lifting.
For strength, choose a weight that is 60-70% of the 1RM at a rate of ten to twelve reps per set for three to four sets. The next time a heavy workout is performed, you will notice a difference in WEIGHT lifted.
Try to lift a little more than the previous workout. This is called progressive overload. Muscle building gains will eventually plateau, leading to frustration and a lack of motivation on the part of the lifter. Remember to work with the body, not against it, for best results. When a plateau occurs, take time off.
Rest to Repair
During a workout, muscle is torn down so that it can build itself back up. Every three weeks the body needs at least three consecutive days of rest. This will allow the muscle time to recover.
Overtraining is common and will defeat the ultimate goal. The average lifter does not consider it a possibility to over train, but this is a misconception. This may be a difficult guideline to follow because it is hard to stop once motivated and in a groove.
If you have to go to the gym, use very light weight with few reps and few sets. This will keep you in the game so to speak while allowing your body the chance it needs to rest.
Not to mention, adequate sleep of eight to ten hours a night allows sufficient time for muscle recovery.
Eat, Eat then Eat some more
Knowing what to eat, how much to consume, and when to consume it are the basics to build muscle. To get big, one has to eat big. Lots of chicken, fish, and steak make muscle building easier for meat eaters than for vegetarians. Try to take in one gram of protein for every pound of body weight.
Consuming three to four thousand good calories over the course of five to seven meals per day should be a priority. This is no easy feat. Your commitment to building muscle will be tested here, especially hard gainers. One way to combat the sheer number of times one has to eat a day is to have enough food cooked and ready to eat. In other words, prepare in bulk.
Good calories mean low in fat, high in protein, and low in sugar. Sugar inhibits the production of naturally produced human growth hormone (HGH). Foods such as whole grain breads, whole grain rice, and sweet potatoes all have a lower amount of sugar. Lifting naturally already takes time, hard work, and commitment, so you do not want to be your own worst enemy and impede progress.
Having fully examined each of the requirements of building muscle, take this knowledge and apply it to your own body to gain mass. Follow the rules of bodybuilding previously espoused to help surpass muscle-building goals, and eliminate frustration that may arise. Finally, know that a bigger, better body is possible with time, hard work, and commitment.
