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 overhear people saying that you should train each muscle group once a week only. While this may give good results for intense bodybuilders, this is not true for many people.
Certainly, you should stay away from overtraining your body, but like most things, if you do not practice, you cannot expect to improve. The same can be said to a certain extent about bodybuilding too.
Muscle groups should be trained no less than twice per week. In fact ideally you should push your body through periods of near overtraining an then drop off into periods of undertraining. This provides times when there is a lot of stress for the body to handle and other times when the body has more time to recover and build momentum for another push. Hitting training plateaus can be avoided by doing this.
Keep your workout program to no more than 45 minutes long. If you feel that time is too short, then your exercise program might be too long, or you are not working out deeply enough. 45 minutes is an adequate period if you focus on intensity and keep away from distractions.
If your workouts go longer than 45 minutes, then what will happen is that the testosterone levels decrease dramatically because of the increased production of cortisol, which causes the body to eat muscle tissue, and store fat, which is the opposite of what we are going for.
You must set cycles for your training. After sometime, your muscle will not be pushed into growth by the same routines because the body will have adapted to the workout and it will not try anymore. Alter your routine to help avoid the decreasing of your gains.
Additionally, you should try not to change your workout program too frequently either. Doing this can confuse your body?s muscles and it will stop progressing into a nice groove.
You will not see large gains if you do not do the right exercises. The timeless and most effective muscle building exercises are the multi-joint exercises that are known as compound exercises.
The best multi-joint exercises are dead lifts, bench presses, rows, squats, pull-ups, shoulder presses and any exercise that moves your whole body through the air, but not just moving individual appendages. If you practice these exercises along with a few of their variations and incorporate a proper muscle building diet then you will easily stimulate muscle mass growth.
By using the mentioned recommendations and sticking to correct muscle building diet and workouts, you will quickly be able to build up muscle mass and be huge before you know it!
I often overhear people saying that you should train each muscle group once a week only. While this may give good results for intense bodybuilders, this is not true for many people.
Certainly, you should stay away from overtraining your body, but like most things, if you do not practice, you cannot expect to improve. The same can be said to a certain extent about bodybuilding too.
Muscle groups should be trained no less than twice per week. In fact ideally you should push your body through periods of near overtraining an then drop off into periods of undertraining. This provides times when there is a lot of stress for the body to handle and other times when the body has more time to recover and build momentum for another push. Hitting training plateaus can be avoided by doing this.
Keep your workout program to no more than 45 minutes long. If you feel that time is too short, then your exercise program might be too long, or you are not working out deeply enough. 45 minutes is an adequate period if you focus on intensity and keep away from distractions.
If your workouts go longer than 45 minutes, then what will happen is that the testosterone levels decrease dramatically because of the increased production of cortisol, which causes the body to eat muscle tissue, and store fat, which is the opposite of what we are going for.
You must set cycles for your training. After sometime, your muscle will not be pushed into growth by the same routines because the body will have adapted to the workout and it will not try anymore. Alter your routine to help avoid the decreasing of your gains.
Additionally, you should try not to change your workout program too frequently either. Doing this can confuse your body?s muscles and it will stop progressing into a nice groove.
You will not see large gains if you do not do the right exercises. The timeless and most effective muscle building exercises are the multi-joint exercises that are known as compound exercises.
The best multi-joint exercises are dead lifts, bench presses, rows, squats, pull-ups, shoulder presses and any exercise that moves your whole body through the air, but not just moving individual appendages. If you practice these exercises along with a few of their variations and incorporate a proper muscle building diet then you will easily stimulate muscle mass growth.
By using the mentioned recommendations and sticking to correct muscle building diet and workouts, you will quickly be able to build up muscle mass and be huge before you know it!
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