Just as a tree cannot grow with out sufficient water, sunlight and soil no matter what else you give it, to build up muscle your body also has several things that you absolutely must provide it with in order to grow. No amount of fancy exercise equipment, supplement or outfit will allow you to grow muscle if you do not take the following essential steps:
1) Eat big. Some people never really grasp this concept! If you want more muscle it has to be formed from something, it needs to built out of extra calories. If you are not taking on extra calories then your body has nothing to build up muscleswith. Buying a large set of plates and dishes is one good way to ensure you never forget to eat a lot. In this manner you constantly remind yourself each meal of your need for calories for muscle growth. Consuming a high number of calories will be easier if you break your meals down into 5-6 meals.
2) Train hard and intensely. Your muscles have no reason to grow if you are not pushing them in the gym. Give your muscle a reason to grow by working out hard for no longer than 45 minutes. Stick to the time proven mass building exercises like: bench presses, deadlifts, shoulder presses, squats,. These stimulate more muscle growth than many others.
3) Do not forget to drink water. Just as your body needs excess amounts of quality calories for to support muscle growth your body also needs water for all of the muscle building reactions to occur. Your fluid intake will need to be higher because of your workouts. Take a bottle of water around with you.
And of course just as you cannot expect a plant to grow if you throw harmful substances and so on on it there are several things you absolutely must not do in order to build up muscles
1) Do not over-train. You are more likely to decrease your strength then increase it if you train too much. Why? You see, tiny micro-tears appear in the muscle group after an intense weights session. Then over the next few days it grows back stronger and bigger. You will always be unable to grow if you do not allow you muscle sufficient time to recover. Quality rest is essential.Â
2) Do not stuff your body full of useless calories. Of course your body needs lots of calories for muscle growth but it also needs then to be good quality for maximum benefit. Food products such as these: eggs, fish, chicken, potatoes, leafy green vegetables, pasta, fruit, rice and so on should be a pretty average days food. To build muscle up they can’t be beaten.
3) Do not quit ever. What works for some people may not of course work for you. If you are not making progress change things and experiment with different exercises, a different diet in fact do whatever it takes but never ever give up. Stick to your aim and you can reach it. remember to relax and enjoy the process of building muscle up, you will not turn into Arnie in a few weeks it will take sometime, keep a training diary to track your progress and for motivation.
So why not go ahead and consider whether or not you truly are adhering to these most basic guidelines. If you are not then if you really want to build muscle up then wouldn’t now be a good time to change?