5 Tips for Effective Body Building
Weight training is the most important aspect of consistent muscle gain. If you are performing the wrong exercises or eating the wrong diet then you are probably experiencing a lack of results as many do when they first begin their workout routine.
Weekly gains of one pound of muscle should be your standard results if you learn and follow these 5 simple fundamentals of weight training.
1. Build and Store Proteins Faster
Your muscles will grow larger as a result of the amount of protein you store. The thing is, your body is rapidly draining the protein it stores for other uses and this leaves less protein available for building muscle. This is why you have to build and store new protein faster than your body breaks down the old protein.
2. Eat Enough
Eat about 1 gram of protein per body weight each day. So if you weight 170 pounds you should consume about 170 grams of protein a day. You also have to increase your calorie intake. Consume an extra 500 more calories than you normally would each day. If you don't gain any weight after about 2 weeks then you have to increase your calories by another 500 a day.
3. Target the Larger Muscles
You will see the most muscle gains the fastest if you place the majority of your focus on the largest muscle groups and do the exercises in 2 to 3 sets of about 8 to 12 reps each, with only a short resting period in between each. Common exercises that target mainly the largest muscle groups are of course squats, dips, bench presses and pull ups. This will maximize your weight gain potential.
4. Rest After A Day Of Workout
Each workout should be followed by an entire day of rest to allow the muscles to heal, which is when the actual new muscle growth occurs.
5. Carbs While Resting
Feeding your body carbohydrates on the days your body is resting will slow down the rate your body breaks down protein. Add carbohydrates like bananas or peanut butter to your diet. - 17268
Weekly gains of one pound of muscle should be your standard results if you learn and follow these 5 simple fundamentals of weight training.
1. Build and Store Proteins Faster
Your muscles will grow larger as a result of the amount of protein you store. The thing is, your body is rapidly draining the protein it stores for other uses and this leaves less protein available for building muscle. This is why you have to build and store new protein faster than your body breaks down the old protein.
2. Eat Enough
Eat about 1 gram of protein per body weight each day. So if you weight 170 pounds you should consume about 170 grams of protein a day. You also have to increase your calorie intake. Consume an extra 500 more calories than you normally would each day. If you don't gain any weight after about 2 weeks then you have to increase your calories by another 500 a day.
3. Target the Larger Muscles
You will see the most muscle gains the fastest if you place the majority of your focus on the largest muscle groups and do the exercises in 2 to 3 sets of about 8 to 12 reps each, with only a short resting period in between each. Common exercises that target mainly the largest muscle groups are of course squats, dips, bench presses and pull ups. This will maximize your weight gain potential.
4. Rest After A Day Of Workout
Each workout should be followed by an entire day of rest to allow the muscles to heal, which is when the actual new muscle growth occurs.
5. Carbs While Resting
Feeding your body carbohydrates on the days your body is resting will slow down the rate your body breaks down protein. Add carbohydrates like bananas or peanut butter to your diet. - 17268
About the Author:
Consider trying Acai Force as a bodybuilding supplement on your resting days for maximum gains.
posted by X - Men at
6:35 AM
0 Comments:
Post a Comment
Subscribe to Post Comments [Atom]
<< Home