Learning how to build muscle is not easy. It takes dedication, hard work and enough rest between workouts to properly construct your muscles. Without these three qualities, it is very likely that you will fail at your goal of building muscle mass. In this article I will give you three tips to help you with your goal. Follow these tips and I guarantee that you will see quick results.
To build muscle you have to: Train every muscle group twice a week. Focus on consistent tension in each muscle throughout each training session. Stay dedicated to a workout plan: going from heavy to light and back again can be harmful to progression. Increase total volume over time (weights, reps and sets)
How many calories do you think you burn in a typical workout session? Remember, if you are lifting heavy weights you are burning a lot of calories. So your goal must be to increase this amount by as much as possible. You can do this easily and that is through simple calculations: If you are lifting four hundred pounds you can multiply this number by sixteen hundred calories per day which equals one thousand calories per workout session.
Creatine is a chemical substance made by our body and used for energy production. Bodybuilders use creatine because it adds more lean muscle mass and increases their energy levels. Now what is creatine and how do you take it? You take creatine as a dietary supplement. Creatine works by making the body produce more of its own protein which is used as fuel for energy production and it also helps repair damaged muscles.
How to build muscle is through sets and reps. The number of reps and sets you do in each set is determined by how you can tolerate pain and the amount of time you have before you fatigue. A good rule of thumb is to always do three sets of ten reps and then rest for one minute between sets. Also, you want to alternate between sets; therefore, if you lift eight reps in a set and then rest for two minutes, you should lift eight reps and then rest for two minutes between sets. If you do these things you will find that your strength level increases steadily and you will have more energy to exercise during the day.
The next factor you need to consider is progressive overload. Progressive overload is an advanced method of maximizing the potential of each workout. This means that you overload the muscle with new weight every time you lift the old weight. This is an advanced method of workout and usually only done by pro bodybuilders. This is why it is not suggested for beginners unless they have very strong genetics. To perform progressive overload, you must know how to properly handle your diet and know how to correctly load the weights and place them on the bar.
The last factor I want to discuss for muscle growth is resistance training and intensity. Resistance training and intensity are the two most important factors in hypertrophy. Resistance training usually involves exercises like bench presses, squats, and deadlifts. Intensity usually involves activities like sprinting and other high-intensity activities.
In conclusion, I have given you a few basic tips on how to build muscle. I mentioned eating as one of the primary ingredients to getting stronger and eating more often can also be used as part of the process. Eat plenty of protein and start lifting heavy things. Make sure you understand how the two different aspects work and don’t neglect your diet. Follow all of the above advice and you will get stronger and healthier.