Monday, 5 November 2018

A Quick Guide To Building Muscle

There might be many things that you want to get out of your fitness regime, but one of the most common goals is to build plenty of muscle. If you are interested in building muscle, you will need to take a step back and make sure that you are doing whatever you need to to make that happen as easily and effectively as possible. The truth is that there are many things you can do to make sure that you build muscle much more effectively and quickly, and as long as you are aware of those things, and you make them a part of your daily workout, you can expect much greater and faster results. In this post, we will look at a number of the things that you can do if you want to be able to build muscle fast and effectively.


Understand The Science

So many people try to build muscle without even understanding how it works on a biological level. But you need to be able to grasp this if you are going to build muscle, and that is something that you need to think about first and foremost. The more you understand the process of what happens in the body, the better and more effectively you will be able to build muscle, so this is worth exploring firstly. When you undergo some kind of muscle building exercise, what you are actually doing is causing the muscle damage. In fact, you re ensuring that it tears a little, so that it has to grow back again. It is in the growing back stage that the actual growth happens, and this is why both resistance training and rest are important parts of building muscle. Understanding this will ensure that you can get the balance right, and actually build muscle as much as you hope to.


Use Resistance Training

As we have just seen, resistance training is important because it gives your muscle the chance to actually tear slightly, and this happens much more with this kind of training than it does with other kinds. You should therefore focus mostly, or even solely, on resistance training if you want to really see results. But what exactly is resistance training, and how can you make sure you are doing it in the right way? Put simply, it is any strength training where the muscle is having to counteract against some kind of external force. So holding yourself up on bars is a basic kind of resistance training, whereas the act of lifting a weight is not so much. In terms of how to make sure that you are doing it right, the best way is to use a personal trainer service which specialises in resistance training like Ultimate Performance. They will be able to guide you through the process, and ensure that you are doing what you should be doing to get the results you really want.


Get Your Diet Right

There are certain aspects to the muscle building diet that we all know, and yet it is one of those things which is often prone to people only really half-understanding it. You need to fully grasp what it is that your diet does, what role it plays, and therefore what you should be eating, in order to maximise your chances of building a lot of muscle fast. The most important thing, as we are all aware, is protein. As long as you have enough protein in your diet, you will find that you can build muscle much more effectively - but the obvious question here is: how much is enough? And is there such a thing as too much? In general, you should aim for around 2.2 grams of protein per kilogram of body weight, and actually any more than that - while not necessarily causing you any harm - is unlikely to make a real difference. As for the source of that protein, you should aim primarily for red meats, eggs, lentils and other actual whole foods, with protein shakes being no more than an occasional supplement. Get this right, and you will be able to build muscle much more effectively and more quickly.


Allow Time To Rest

Earlier, we saw how rest allows the muscle to do the actual building, and as such it should be no surprise that you need to incorporate a decent amount of rest into your schedule if you expect to gain muscle. But so many people fail to do this, and it only results in a failure to grow the right amount of muscle. If you find yourself working out all the time, you might think that you are doing the right thing, but actually you might be harming your progress. More importantly, you might also be harming your body. Rest is important, and natural, and the body’s way of ensuring that you don’t take it too far. It is vital to listen to your body, and get the rest you need. If you push too far, you will only end up suffering from it, and you won’t even see the results you want to see either. Give it a try and put it to the test: if you allow some rest, you will find that you build muscle more efficiently and faster on the whole.

Buddy Up

As with any kind of exercise, you can expect to make a huge difference just by partnering up with someone and working out with them alongside you. The science shows that this really works, because you encourage each other though a kind of subtle unconscious competition, and therefore your bodies work harder to produce the required effects. Going it alone will not produce this to the same degree, so it is definitely something to consider if you want to build muscle fast and effectively. If you can’t find someone to buddy up with here, then go to the gym and make some friends. You will find that there is someone who is willing to help you and to buddy up with you, and this could make all the difference that you need to really start growing some muscle.

*This is a collaborative post*

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