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Why Building Muscle Is A 24 Hour Job!

by Shawn LeBrun
Personal trainer

Hours of heavy lifting are needed for building muscle. Pushing your body to the outer limits, sweat pouring off your forehead.

You savor your time in the gym, right? You know that's the key to getting the ripped, muscular physique you desire.

But did you know the actual process of building muscle doesn't take place in the gym? Your muscles grow when your body is at rest. Resistance training just starts the process by overloading and stimulating muscles to respond to the overload.

Proper nutrition and recovery time is what actually helps the muscle tissue to grow. If you like to party all weekend or skip your meals, your hard work and time spent in the gym will not pay off like it could.

Another common mistake people make when trying to gain muscle is doing too much, too fast. They think if X amount of reps and sets is good, then more MUST be better. Its the dreaded "more is better" mentality.

But this will kill your attempts at building muscle. Because this thought leads to overtraining, which can stop or even reverse your progress.

Here are some important tips you can use for building muscle, in and out of the gym:

Never train a body part that's still sore from the previous workout. Soreness is an indicator that your muscles have not recovered fully and training them again will set you further back, not ahead.

Don't do too many reps and sets Again, more is not better when it comes to gaining muscle mass. Stick with lower reps and just a few heavy sets. Put all your energy and focus into those.

Increase the intensity of your workout, not the time You've heard the saying "You get out what you put in" This is true with weight lifting. Always think quality over quantity and you'll be better off.

Get enough rest days Take time off, away from the gym, at least twice a week. This is the time your muscles can rest and recover. This is where the real muscle growth takes place.

Get enough sleep If you don't sleep enough, your body will not get the time it needs to repair itself from the day to day rigors of heavy training. Try and get 6 to 8 hours of sleep each night.

Take a week off every 3 months or so Again, back to resting enough so you don't overtrain and stop muscle gains. After 12 weeks of intense, heavy training, give your body a week off to heal itself. Go on a vacation. Spend time with friends or family. Enjoy your time away from the gym and don't feel that the time away will cause you to lose muscle mass. It won't.

Make sure you're getting the nutrients needed for muscle growth to occur Your body needs the raw materials necessary for gaining muscle mass, so make sure you eat a healthy, well-balanced diet consisting of high protein, moderate carbohydrates, and low fats.

As you can tell, building muscle can be a full time job. You increase your chances greatly of packing on the muscle mass if you follow the tips above.

These were just a few of the HUNDREDS of tips you'll find in my full-length training course. "Simple Steps" will have you building muscle in a lot less time...

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Portland, ME 04102

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