MUSCLE BUILD IN 10 STEPS
1. Free weights in heavy sets
While the Smith machine can really leave your chest pumped, dumbbells are a lot more efficient for building mass. Dumbbells are recommended mostly because they train accessory muscles as well and thus add up compound mass. They allow a wider range of motions and involve multiple muscle groups in training.
2. Compound movements
Our body is made up of muscles which, on their turn, are made up of fiber. To be able to increase the overall size of our body, we need to first increase the size of every single fiber. Most fitness consultants claim that muscle separation is due solely to good physical shape. Give your muscles the chance to grow and separation will come at a later stage.
3. The purpose of workouts
Examine your body in front of the mirror and decide what is the goal you’d like to achieve. Focus on the parts you wish to improve in size and appearance. Do your training sessions then starting with the activities that target these muscle groups. Certain muscles are always in a better shape, so aim at developing the others.
4. Embracing the new
When you try diverse activities, you see the difference and the way you feel afterwards. Mass build exercises are no exclusion, so don’t be afraid to experiment and finally settle on those you find most useful. For optimum results, don’t forget to incorporate weights and dumbbells in training sessions as mentioned above.
5. Preventing injuries
Instructors at the gym have surely talked to you about the risk of injuries that strenuous workouts coupled with weights bring. The list of impressive bodybuilders whose careers ended because of a heavy injury is endless. You can minimize the risk by properly warming up your body every time and gradually boosting up the intensity of the exercises.
6. Taking the most out of sets
Training experts suggest doing something between 16 and 20 sets per body part. However, this can be quite an ambitious task, so for those who simply aspire to keep fit and amass muscle, 12 to 16 sets per muscle group are sufficient. It’s important to finish each set completely to take the most out of the training. Remember to strain the muscle groups of two body parts only in a single day. Otherwise, you might achieve the opposite effect and prevent your body from building mass.
7. The number of exercises
The number of activities you do in a workout can vary. An average of 4 sets of 4 or 5 different exercises per body part can yield good results. Again, it depends on your personal motivation. Bear in mind that it is easier for professionals to build muscles as they use plenty of supplements for better strength and resilience.
8. Repetitions
The key to satisfying results is in repetitions: do as many as you possibly can. A professional can, for example, lift 45 pounds up to 10 times and classify this as medium to lightweight. The ultimate goal is to drain all the energy and power out of your muscles.
9. Doing your best
Always challenge yourself by adding up one or two more reps. This doesn’t mean you should go reckless in training. Be careful not to overwork your muscles as this can potentially cause an injury. The best results come after a gradual increase in the intensity of the training. To gain a better perspective, start with a realistic weight next time you do your bench press weight and slowly increase until you can take no more.
10. Food
Protein is the basic building block of muscle, therefore the more you take in, the greater the muscle mass. The most suitable food for muscle growth is lean red meat. A very simple but highly effective recipe for muscle growth is the mix of a high-protein diet and targeted training.
[AD]
