Many factors need to be considered when attempting to build muscle, including the exercises you perform, the equipment you use and the intensity and length of the workout. You also need to make radical changes to your lifestyle in order to achieve the best results. This requires resting well and eating sensibly It can be an overwhelming process, especially considering all the new research and information that is constantly being released by the scientific community. Nevertheless, there are a few key strategies to build muscle quickly and efficiently which have stood the test of time:
1) Eat more protein: Your body needs amino acids in order to perform protein synthesis,the biological process that helps to build muscle!It is recommended by a study published in the Journal of Applied Physiology that an individual trying to build muscle should consume one gram of protein for every pound of body weight.
2) Exercise Multiple muscle groups: In many health magazines and articles, there are isolated exercises for particular body parts. However, if you are starting your muscle building program, it is important to have good overall shape and definition, meaning you should train as many muscles as possible.After you have been muscle building for a time, you can then perform more isolated exercises Some good exercises are bicep curls, squats and bench press.
3) Increase Calorie Count: If you are undertaking a muscle building regime, you will be losing hundreds of calories more than you have before. You must take in more calories to augment this loss, or else your body will start burning muscle! Consider eating six small meals a day instead of three large ones.
4) Lose fat: If you are slightly overweight and looking to build muscle,do not neglect losing fat. Even if you develop a substantial amount of muscle volume, it will not be visible if you have a layer of fat covering it. Losing a bit of fat will give you great definition.
5) Lots of Sleep: There is a saying in the fitness world that if you sleep like a baby and eat like a horse you will grow like a weed. After an intense workout, you will have torn many of your muscles. In order for the body to repair itself, you need more sleep, and studies have shown that the growth hormone is released while you sleep.
6) More Carbs: Just like consuming more calories, having high levels of carbohydrates in your system ensures you never dip into your protein stores for energy. Try to eat carbs an hour before your workout.
7) Medium intensity workout: If you lift weights above your comfort level but only do so once or twice, you will not get effective results.Instead, choose weights that are manageable but do a few high rep sets. The burn you will feel in your muscles is lactic acid, which releases growth hormone and stimulates the growth of muscles.
8) Don’t do much aerobic exercise when muscle building: If you are training for a marathon, it is not recommended you undergo a muscle building program. There are contradictory methodologies behind the two and consequently if you attempt both you won’t get the best results.
9) Persevere: Building muscles does not happen overnight. It depends on the intensity of your workouts, the quality of your diet, and your genetics. Not everyone will attain results at the same pace. However, some improvement should be noticed in two months. If it isn’t, it may be time to change your regime.
10) Rehydrate: When your muscles are dehydrated, they do not look or function like they should. One pound of muscle can hold three pounds of water, meaning that a well hydrated person will always look more buff than someone who is lacking water.
11) Use free weights: Free weights are more effective than machines, due to the fact that you need to control their movement more, this will make for a more intense workout. Free weights also mimic natural movement, and will reduce the likelihood of injuring yourself.
12) Focus on a large muscle group: After you have been building muscle for a while, it becomes more difficult to improve on your results. The best technique to continue with your progress is to concentrate on big muscle groups like your back, chest, and legs.
If you want to build muscle, it is a long process which requires motivation and perseverence, you won’t see results overnight, and therefore you need to stick with it, but the results will be worth it.