How to Build Muscle
This article is for people looking to gain more muscle mass and training tips. Training workouts can be traced back to ancient Greek times. Many people use personal trainers,supplements, or training videos to try to get ripped. There are so many ways to improve muscle mass without any of these things, that will cost a bunch of money. Whether your looking to get buff,fit, or tone this should give you some great tips to consider for building muscle.
There are many different
factors in how someone gains muscle: body weight, and metabolism are huge keys, which not everyone has the same of either. Some diets and workouts show results for certainly some, but not for all. A person's size also contains a great deal of how little,or much muscle is gained. Below are 5 tips to gaining muscle whether it's working-out at home, the gym, or outside.
1. Full Body workouts are a effective way to maximize muscle gain. Many people focus on a specific muscle group, but the best way to get results is to do the upper body one day, then leg lifts the next. An example of lifts that work multiple muscles are deadlifts,rows, or pull-ups.
2. Bench Press and Squats are great workouts, but i think sometimes they are the "focus" amongst athletes. Variety in training is a key component to adding muscle, try a cardio workout with a 2-5 pound weight in each hand. Hold on to them while jogging, doing sit-ups, or engaging in a dvd workout video, and you'll know the results after a half an hour. Do this twice a week to add some substance in your training. Another workout is while laying on your stomach, hands over the head, raise your left leg, and right arm at the same time(And Vice Versa) about 3 sets x12. This won't seem like much at the time, but the next day you'll become really sore. Try (with a partner sitting on your feet) laying on your stomach on a bench, with the upper body extending passed the bench, doing reverse sit-ups to work on the part of your back that normaly doesn't get a workout.
3. If you want to gain muscle make sure your taking in your carb loads/protein correctly. Make sure your Carb-loading a bit more more than your normal intake diet. With these different workouts, you'll be burning a ton of calories, so make sure you keep up on eating carbs so you don't get fatigued. An example of Carbs, are starches and sugars the body needs for it's main energy source, which could be potatoes, corn, fruits, milk, etc. Protein shakes are also a solid way to gain muscle, simply get some WHEY Protein powder at your local supplement store, and mix it with the drink of your choice (Best with Milk), before you workout.
4. Give yourself a break every once in a while, and it'll be very beneficial to the body. The ideal lifting plan says 6 weeks on, 6 weeks off(if taking a supplement), but you can lift year round with the adequate rest. Try working-out a month (with at least two day of rest a week), and take 4 days off, after the month. You'll see great results, and really start to see definition in the muscles. Also, giving the body time to recover keeps the muscles fresh, so they won't peak plateau (when the body can't gain anymore muscle).
5. Workout for a maximum of 20-30 min. a day, and push through intensly. The high intense setting will confuse the muscles, also getting the blood flow moving through the body. With variation of workouts, you'll see positive changes through-out your body that will bring the desire to keep getting stronger. I guarantee that ultimately, all these steps will give success to your mind,body, and satisfaction.