Tips on Building Muscle
From My wiki
Building muscle can boost your confidence, but it takes time and consistency. The key is exercising regularly and maintaining a healthy diet.
- Rest is just as important as lifting, take a minute breather between sets.
- A good rule of thumb for bulking up is this: high weight, low repetitions.
- Eat clean and frequently, lifting weights lowers the bodies defense system as it repairs the torn muscles, vitamins are therefore vital to boost the immune system. Lift heavy, rest often.
- Drink water instead of soda, it will help with losing weight.
- Train with something to distract you from giving up. For example, a friend or music to do it with.
- To continue building more muscle, increase the amount of weight that you're lifting over time.
- If you're watching television, do quick workouts when the commercials come on.
- Most bodybuilders greatly limit their cardio while they're "bulking" (building muscle), then add more cardio when they're "cutting" (shedding fat).
- Variation on front squat, perform a power clean and do a full front squat and repeat, 5 x 5s work well as an alternate to 3x8s, 5 rep sets help avoid failure which tells your brain not to try to contract that muscle group as hard the next time you try.
- Work different muscles on alternating days. The body takes time to repair torn tissue, so let muscles rest for 24-72 hours after a good workout.
- Weight training, circuit training and strength training are great ways to start the buildup.
- It's no use piling up more weight if your form is wrong. Many guys often lose form while exercising back and biceps. This causes back pain and the muscle is not properly trained.
- If you're just starting to lift weights, stick with a handful of compound exercises that work the whole body, and train 3x a week. You don't need to use split routines or a lot of isolation work until you become more advanced and start noticing gaps in your muscle development.
- Eat voluminous oats, low-fat protein, nut butters, and flax to boost hormone precursors. Do not skip meals or eat less, it is way better to eat 5 small meals a day than 3 big ones.
- Avoid paying for workout routines. You'll find many sites claiming to have the most "advanced" or "science-based" workout programs, and they may charge $50-$100 for them. In reality, there is no secret trick or special program. You can find plenty of free, expert-designed programs online that focus on core muscle-building exercises that have stood the test of time. Don't let yourself be scammed.
- Eat more healthy foods like apples, fruits, and vegetables, and work out an hour a day.
- Your ability to build muscle can be influenced by genetics and gender. Some people are genetically predisposed to build muscle easily. Other people may need to experiment with different eating habits and training routines to find what works for them.