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Muscle Building Tips

Muscle growth (Hypertrophy) occurs when demands are placed on the muscle by intensity of contraction. High intensity requirements cause muscles to respond with a protective increase in muscle size and strength.

The reverse of hypertrophy is known as atrophy, and this is when muscle tissues break down as a result of disuse. Muscle is broken down metabolically and then removed by the blood stream. It is important to train with weights on a regular basis.

4 Tips For Maximum Muscle Growth

Muscle Building Tips #1

Commit to lifting weights at least three to four times per week. Your goal is to stimulate your muscles with resistance (stress) which results in your muscles growing bigger to avoid the stress from occurring again. Once you go home, let the muscle heal through nutrition and rest, it will grow bigger and you will repeat this process again. Ideally you should hit your muscles once every 72 hours so you could perform 2 upper body workouts per week and 2 lower body workouts per week.

Complete 101 Guide To Gaining More Muscle Mass

Muscle Building Tips #2

Focus on eating at least 5-7x a day with balanced meals from carbohydrates, proteins and fats. If your goal is to build muscle than you should be eating at least 15-18 x your current body weight. Your carbohydrates should equate about 45% of your intake, your proteins should equate about 35% of your intake and your fat should be the remaining 20% of your intake. You should focus on over half of those meals being solid whole food meals and the remainder can be liquid meal replacement shakes.

Muscle Building Tips #3

You should focus on stretching at least half the amount that you lift weights. One of the biggest mistakes when building muscle I see is people training, training and training with out any stretching. Stretching helps restore normal length to the tissue and if you are constantly training, your muscle tissues will shorten and big to perform weaker and slower and have a higher incidence of injuries. So if you are lifting weights 4 hours in the week, at least an additional 2 hours should be dedicated to stretching. You must counteract the shortening of the muscle tissues that occurs with weights or else you are a injury screaming to happen.

Muscle Building Tips #4

Avoid supplements that have not been around for longer than 3 years. I learned this philosophy from an Australian strength coach who recommended not trying any supplement until it has been around at least 3 years to pass the test of time. This will make your life much easier and help you avoid all the marketing hoopla in the latest fitness and bodybuilding magazine. If you follow this rule, you will discover only a small handful of supplements still standing in the race for building muscle supplements. Here are the ones you should not go with out: a high quality multi-vitamin, fish oil capsules, powdered creatine and a protein powder. These products will cover your nutritional basis for health, healthy body composition, strength and muscle mass.

By following these 4 muscle building tips you are sure to start building some serious muscle size and strength.

A closer look at your weight lifting program may help you tweak it slightly so you get maximum benefit from the exercises you do. If you are still confused then my muscle building for dummies guide explains things even further.

The Best Exercises For Muscle Building

Simply follow the links below to be taken to the best exercises for that particular body part. All exercises are demonstrated by pictures, description and video so you can start following them immediately and start building muscle.

Legs
Biceps
Triceps
Back
Hamstrings

Remember

For the best results you need to train every muscle group in your body. This will lead to even growth and a well balanced physique.

5 Reasons Why You Are Not Gaining Muscle

1 Poor form
Poor form and lifting technique is a sure fire way to fail when it comes to muscle building. It is better to decrease the weight and lift correctly and controlled then loading the bar up and lifting sloppy.

2 Too many reps
Doing too many reps will result is a more of a toning effect then a muscle building one. Stick between 6-8 reps to build solid muscle mass.

3 You lift too fast
Slow it down a notch, the lowering part of the movement is important and you want to aim for the following for best results.
3 seconds lower the bar
1 second raise the weight
0 pause at the bottom
This is called a 302 tempo.

4 You do too many exercises
Forget the silly isolation exercises, stick with the basic compound movements that work many muscle groups.

5 Rest is best
Resting is when your muscles grow. Aim for at least 8 hours sleep per night and at least one day off between weight training sessions to allow your body enough time to grow.

If you follow these muscle building tips to the letter you will gain more muscle, that is a promise.

Gaining weight is not the same as gaining muscle, they are to very seperate things. Some times if you are very thin then you need to concentrate your efforts on gaining weight which will include body fat if you want that bulked up look. This is how you can gain lean muscle mass fast.

Muscle Building Advice You Need To Listen To

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