Everyone today wants to be healthier. Most women would like to lose some body fat and maybe put on a little muscle tone. Most men would like to lose their fat and then bulk up, to varying degrees, with some manly looking muscles. But some people work out every day and put on little or no bulk, and have trouble losing weight. So when asking yourself how fast can you build muscle, keep in mind a few simple tips and things will be much easier.
If you have ever broken a bone, you know that after it heals it is stronger in that spot than it was before. When your body heals, it heals strong. So the way to build up your muscular system is to break it down repeatedly and then give it time to heal back.
Your muscular system works the same way. So to bulk up, you need to break down those groups over and over and then give them time to heal. There are specific exercises you can do that accomplish this most effectively. Whichever form of exercise you choose, whether it is just lifting weights or using isometric exercises like push-ups and pull-ups, the way you do it remains the same.
It is important when working out for bulk to use a large amount of weight. While working out with light weights multiple times is good for tone, it does not add bulk. So find the heaviest weight you can safely lift around eight to ten times, and use that. You do not want to use the maximum weight you can lift, as you cannot do reps with that.
The next step is to decide which parts of your body you want to focus on. Look at some charts online and find the groups of muscles that you want to build up. Then look up exercises that focus on those groups.
It is important that you lift the weights and lower them slowly. So it is a great idea to slowly count to five or six while lifting, then slowly count to five or six while lowering them. This buys you the maximum amount of breakdown in that group.
Very important to building bulk is to achieve fatigue each time you workout. Fatigue is when you are just not able to lift that weight even one more time. You do not want to have to do 100 reps to get fatigue. So try to find a weight that will give it to you in less than ten reps.
When your body starts to heal that group and make it stronger, it will need nutrients with which to heal and build. These nutrients come, for the most part, in the form of proteins. So loading up your diet with protein rich foods is essential to bulking up quickly. One great idea is to drink a big glass of chocolate milk with protein powder in it right after you workout. And then be sure to eat plenty of low fat high protein foods throughout the week. Studies show that when thinking about how fast can you build muscle, working out fewer times per week is better than every day. Try to limit your workouts to two or three times per week. This gives your body time to heal and get ready for the next breakdown.
If you have ever broken a bone, you know that after it heals it is stronger in that spot than it was before. When your body heals, it heals strong. So the way to build up your muscular system is to break it down repeatedly and then give it time to heal back.
Your muscular system works the same way. So to bulk up, you need to break down those groups over and over and then give them time to heal. There are specific exercises you can do that accomplish this most effectively. Whichever form of exercise you choose, whether it is just lifting weights or using isometric exercises like push-ups and pull-ups, the way you do it remains the same.
It is important when working out for bulk to use a large amount of weight. While working out with light weights multiple times is good for tone, it does not add bulk. So find the heaviest weight you can safely lift around eight to ten times, and use that. You do not want to use the maximum weight you can lift, as you cannot do reps with that.
The next step is to decide which parts of your body you want to focus on. Look at some charts online and find the groups of muscles that you want to build up. Then look up exercises that focus on those groups.
It is important that you lift the weights and lower them slowly. So it is a great idea to slowly count to five or six while lifting, then slowly count to five or six while lowering them. This buys you the maximum amount of breakdown in that group.
Very important to building bulk is to achieve fatigue each time you workout. Fatigue is when you are just not able to lift that weight even one more time. You do not want to have to do 100 reps to get fatigue. So try to find a weight that will give it to you in less than ten reps.
When your body starts to heal that group and make it stronger, it will need nutrients with which to heal and build. These nutrients come, for the most part, in the form of proteins. So loading up your diet with protein rich foods is essential to bulking up quickly. One great idea is to drink a big glass of chocolate milk with protein powder in it right after you workout. And then be sure to eat plenty of low fat high protein foods throughout the week. Studies show that when thinking about how fast can you build muscle, working out fewer times per week is better than every day. Try to limit your workouts to two or three times per week. This gives your body time to heal and get ready for the next breakdown.
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