Muscle Building Secrets
There is advice floating around both on and offline about how to build muscle fast. As a personal trainer myself here are a few little known facts, building muscle tips and secrets that I personally consider worth your while contemplating on your quest to build muscle mass:
I often hear that you should train each muscle group just once a week. Whilst this may be provide optimal progress for extremely hardgainers it is not true for the vast majority of people. You only improve at something if you practice a lot, once a week in my opinion is not enough, twice a week is more like it for each muscle group. You need to train each muscle more than once a week, probably twice per week being suitable for most bodybuilders. In fact ideally you should push your body through periods of near overtraining an then drop off into periods of undertraining. This provides times of great stress for the body and also times when the body has more time for growth and repair than necessary. This will prevent you from hitting training plateaus.
Make sure that your sessions don’t continue for more than 45 minutes. If you deem that time limit to short then possibly your workout is not short enough or you are not staying focussed and working out intensely. 45 minutes ought to be more than enough time if you really are avoiding distractions and concentrating on intensity. If your workouts last longer then this then testosterone levels drop dramatically due to the increased production of cortisol which actually causes the body to eat muscle tissue and store fat. precisely the reverse of what we need.
In an ideal world you should put your training sessions in to cycles. after a while a workout loses its ability to stimulate growth as your body has already adapted to it. You should change your routine before your gains diminish completely. You need to ensure that you don’t change your training sessions to frequently either. Doing so could confuse your bodies muscles overly so and stop it working its way into a nice groove.
It is unlikely that you will make significant gains if you don’t perform the correct exercises. The classic time proven muscle building exercises are the multi-joint exercises otherwise known as compound exercises. The best ones are: dead lifts, bench presses, rows, squats, pull ups, shoulder presses plus any exercise that moves your entire body through air ie, not just moving individual limbs. If you use these exercises, with a few of their variations and correct muscle building nutrition then you can’t help but stimulate muscle mass growth. With those guidelines in mind, go pump some iron, eat correctly and get huge.
