subject: The 3 Keys To Building Big Muscles [print this page] Men want big musclesMen want big muscles. Big muscles are a symbol of power and sexual strength. But, it takes serious effort to build big muscles. Of course, your genetics makes a difference when building big muscles. But, every person can build much larger muscles.
But, I am going to give a few tips that will help you greatly build larger muscles as fast as possible.
There are three major factors that will dictate your muscle growth success: your exercise regimen, your diet, and your rest.
First and foremost, you must lift weights in order to build bigger muscles. You should focus on the basic exercises when it comes to increasing muscle mass. Some great compound movements are hack squats, walking lunges, power cleans, and so on. You can also add some specific movements as finishing touches. Some great finishing exercises are leg extensions, lying leg curls, side dumbbell laterals, chest flys, etc.
Now, when it comes to lifting weights, you will need to lift heavy enough weights to stimulate your fast-twitch muscle fibers. It is your fast-twitch muscle fibers that are capable of producing serious muscle size, as opposed to your slow-twitch muscle fibers. Lifting heavy means reach muscular fatigue at a certain rep range. I would suggest to keep your repetitions between 6 to 12 reps.
Now your diet. It doesn't matter how heavy you lift if your diet is bad. You must eat enough high-quality foods in order for you to repair the muscle damage you did. The best place to start is your protein intake. You should consuming at least one gram of protein for every pound of lean mass you have. So, for example, if you weight 250 lbs. but you lean body mass is 210 lbs., you should be eating at least 210 grams of protein. Your protein sources should consist of lean read meats, fish, chicken breasts, whey protein, lean ham, and eggs.
Now, you must eat enough carbohydrates in order for your muscle cells to suck in the amino acids from the protein to repair the cell damage. The best place to start is to eat at least two grams of carbohydrates for every pound of lean body mass you have. Superb sources of high-quality carbohydrates are spinach pasta, whole-grain breads, rice, sweet potatoes, and green peas. If your muscles are not growing by eating two grams of carbohydrates, then increase your carbohydrate to three grams per pound of lean body weight.
You must also eat some good fats. And by good fats I mean unsaturated fats, such as flaxseed oil, fish oil (fats found in fish), nuts, olive oil and so on. Your body also needs fatty acids to perform many bodily functions. About 20% of your calories should come from fats.
The last factor determining your muscle growth is your rest. You must get plenty of rest in order to grow. Remember, you break down your muscles in the gym when you lift weights, but your muscles only grow when you are fueling yourself and getting your rest. I suggest at least eight hours of good sleep per night. And you should never work out more than three days in a row if your goal is to build massive muscles.
