Whether you are a regular athlete or simply want to bulk up, having the right program is going to help considerably. A lot of people aim to build muscle, but they end up doing all the wrong things in all the wrong ways. Here are a few things that you will want to consider before you get started.
A note on consistency
Before you consider any of the following tips, consider consistency. Whatever part of the program you are working on, be it diet or training, you will need to be as consistent as possible. Missing a meal, protein shake or just one workout could mean that a lot of your work is wasted!
It is a myth that you can turn fat into muscle. However, fat people may find it easier to build muscle than the "lucky" ones among us who can eat all they want and not gain an ounce. These are often referred to as "hard gainers". To gain quality weight means you have to eat quality food, often. This is one of the many reasons that most people trying to build muscle will eat regularly. How regularly? Usually every 2 to 3 hours; seriously! You’ll be working out a lot and your body needs fuel in order to survive, let alone to grow!
The importance of carbohydrates
Energy is best sourced via carbohydrate. Although there are simple and fibrous carbohydrates, it is the complex carbohydrates that you will really want to focus on.
These types of carbohydrates will release energy more slowly. This is essential when it comes to intense workout. It won’t just help you to workout harder for longer, it will also help during the recovery process.
A training routine for muscle growth is different to one that focuses on core body strength. Rather than doing 3-4 sets of 12-15 reps, you are likely to be aiming for 2-3 sets of 6-8 reps. This is short sharp bursts of power, pushing your muscles to the max. Often, a mix of higher and lower reps, works best. This is why bodybuilders use what is called pyramid training.
Remember to ensure that you rotate around different sections of the body. One day you might focus on your legs, where as the next you might focus on the back and shoulders. This gives your muscles enough recovery time.
This is not an overnight process; especially for those people that struggle to put on weight no matter what they eat. For this reason, a lot of people try and rush; they just can’t wait to get back into the gym. This is one of the biggest mistakes that you could make.
It is during the recovery process that your muscles actually repair and grow. Generally you will only want to work on a certain sector of muscles every 3-4 days; this should give them enough time to recover.
Protein releases the amino acids that your muscles need to repair themselves and therefore grow. You might hear a lot of talk about products such as mass gainers in the gym. These products will help give you the extra protein that you need if you are not acquiring enough protein from your diet. Not everyone uses them, but most people that are focusing on muscle building do. They usually contain plenty of carbohydrates for energy and protein for muscle repair.
Alex is an online writer working for a range of blogs throughout the internet. Since 2007 he has managed to produce over 150 pieces of work that have been placed on over 40 different blogs throughout the world. Although he has covered a huge range of niches, his favor topic is fitness.