Muscle Building
Muscle building is one of the most written about topics out
there, and the sheer amount of advice available can be intimidating.
Fortunately, the base principles behind building lean muscle
mass, and building it fast, are really quite simple.
Firstly, if you want to build muscle, you are going to need
to train with weights. There are certain variations, such
as resistance training and elastic training, but put simply,
lifting weights is the best way to build muscle. Period. But
it is not the whole story. The difference between lifting
weights and seeing negligible results, and lifting weights
and seeing great muscle gains in no time at all, is absolutely
huge, and it really comes down to two things - technique and
diet.
You can spend all day every day in the gym throwing weights
around, but if you are not doing it right, you are not going
to be seeing that muscle growth you are looking for. You see,
what you are trying to do when you lift weights is damage
the muscle slightly, creating microtrauma in the muscle fibre
which sends a signal to the body that your muscles are not
strong enough to do what they need to do. The body then kicks
into gear and starts repairing the damaged muscle bigger and
better than before. This microtrauma occurs when you push
your muscles to the limit, which just is not possible if you
are not working out correctly. Pro bodybuilders call it bad
form - when you are trying to exercise a particular group
of muscles, but either you are not concentrating right, or
you picked a weight a bit too heavy, and you are employing
other muscle groups to help you lift it.
You just will not get results this way, because the muscles
you are targeting will not be pushed to the limit, and the
microtrauma will not happen. Similarly, you need to lift and
lower the weights in a controlled way. Many people do not
understand this. They heave a dumbbell up into the air and
then let it fall back down by their sides thinking they have
done a good rep. But in reality they have only done half of
one, because half the good work happens when you are lowering
the weight in a slow, controlled manner. Technique is key.
It is the difference between seeing great results and seeing
virtually nothing.
Secondly, you will need to supply your body with all the
ingredients it needs to support your intensive training, and
facilitate the recovery afterwards. This means carbohydrates
for fuel, both complex carbohydrates such as potatoes and
pasta throughout the day, and quick-release carbohydrates
like fruit or chocolate during or right after a workout to
replenish glycogen stores. It also means quality protein,
since this is what your new muscle tissue will be built from.
Lean meat and fish are great, as is cottage cheese. Whey protein
is an excellent supplement due to its fast absorption and
concentration of key amino acids which are used in the synthesis
of muscle fibre. Casein and soy protein are also common.
You will also need vitamins and minerals, and plenty of
water. Muscle tissue is primarily composed of water, and all
of the functions involved with synthesizing new muscle tissue
need water to work, so drink plenty of it.
Meal replacement shakes or bars are an excellent way to
get all the right macronutrients in a quick and convenient
way, if you just do not have the time to prepare several balanced
meals a day. And who does? Some nutritionists recommend eating
up to six times a day, rather than the traditional three square
meals, the theory being that this helps to sustain a high
metabolic rate and supply your body with nutrients the whole
day through. If you take up this method, meal replacement
products become even handier.
If you are looking for great results fast, it is also a
good idea to find out which supplements will help you to achieve
your goals. There are a huge variety of body building supplements
out there, some that help boost performance, strength, concentration,
some that decrease recovery time, others that get your body
primed before a workout. Once you start lifting weights you
will be able to judge for yourself which aspects of your training
you might need a little extra help with, but certain basic
supplements will be beneficial to the vast majority of bodybuilders.
Creatine has been proven time and time again to safely improve
performance, increase strength, muscle size and mental awareness.
Combined with essential amino acids supplements and glycogen,
it solidifies the foundations of any good bodybuilding nutrition
plan.
Finally, you are going to need plenty of rest. After you
work your muscles hard, they will need time to recover before
your next workout, or you will not be able to perform as well,
and you will not be seeing the results you want. Most of this
tissue repair happens while we sleep, so it is crucial to
get plenty of that if you are serious about gaining lean muscle
tissue.
Muscle Building
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