How To Build Muscle
This article will show you how to build muscle and get the best results possible in the least amount of time.
1. Before hitting the weights in your workout, warm-up on a cardio machine for 5 minutes prior to hitting the weights. You don't want to start lifting while your body is cold. You will not be as strong or as energetic. Warm-up for 5 minutes and then begin your weight training.
2. Start your first exercise with a very light, easy set of ten reps. Never warm-up to the point of failure or exhaustion. You will be expending much needed energy if you do, energy that will be needed for the last heavy sets. Those are the sets that build muscle.
3. The next set (or two, for heavy, demanding exercises like squats and bench press) should be to get your muscles ready for an increasingly heavier weight that's to follow. If you went from a light warm-up to your heavy sets, you'd risk injury. You also would not be as strong. So progress into your heavy sets with a moderately heavier set for six to eight repetitions or less. This is how you start to build muscle.
4. After the weight acclimation set comes either one or two heavy sets. If done correctly and with enough intensity, you should never need to do more than two heavy sets. If you can do three or more heavy sets, the first two were either not heavy enough or not intense enough.
5. Each heavy set will consist of low repetitions. This lower rep range is extremely important. This is where the majority of your muscle building results will come. For either men or women, you must stay with low reps in order to gain lean muscle. A muscle will only grow and get stronger if it is forced to do so.
This is our way of forcing it. As we lower the amount of times we have to lift a weight, we should in turn be able to increase the amount of weight lifted. More reps at a lighter weight will not do it. If you can lift ten repetitions on your heavy sets, then they are not heavy; the weight is too light to create overload and muscle fiber stimulation. You build muscle by continually forcing it.
6. Make sure your workouts are under 45 minutes. Keep them closer to 30 minutes. This is important for several reasons. First, it is easier to focus intensely for 30-45 minutes than it is an hour or more. Harness that power of focus.
7. Rest at least 1 minute in between your lighter sets and at least 2 minutes between your heavier sets. Many people mistakenly believe that if they speed up their muscle building routine by not stopping in between sets, they'll increase the likelihood of fat-burning.
What you're really doing is increasing the likelihood of never getting stronger or more muscular. When you do not rest between sets, your energy levels have not been replenished enough to handle the weight that is about to come.
If you want to learn how to build muscle, you must first learn how to increase overload to the muscle, so that it's able to handle the most weight possible.
If you're not as strong or stronger on your next set, you have in fact, negated any potential overload and have wasted your set. You must feel strong enough after one set before you try doing another. Think of a set as a certain high point. If you don't hit that same point, or better yet, go above that point on your next set, you will not build muscle as a result. Again, constant overload is how you build muscle.
8. Train only one or two muscle groups per muscle building workout. It's extremely hard to focus when you're training more than two muscle groups. It's also extremely hard to train intensely when doing more than two muscle groups. When you train more than two, the muscles towards the end of your workout are getting cheated because the most energy is being spent on the first muscles.
Again, how you build muscle is with an increase in strength and an increase in the amount of weight you lift. Never do anything that negatively effects that.
9. Train each muscle group only once in a five to seven day period. Never think that training a certain muscle more than once a week will lead to better results. The opposite is true, the more you train a muscle group, the more tired and fatigued it becomes. Take a full seven days in between training a specific muscle group.
This article showed you the basics of how to build muscle and of structuring your routine. Each and every principle outlined above has a distinct and important reason for doing it. The more of them you follow, the more likely you are to build muscle in less time.
Learn how to build muscle with a powerful workout program that's guaranteed to help you pack on more muscle mass in a lot less time.