Effective steps to a muscle building program
What did you envisage when you enrolled into your muscle building program? Did you want to build your muscles for fulfilling your ultimate goal of becoming a heavy weightlifting champion? Or did you want to add loads of layers of muscles to your body and appear huge? Or did you simply want to tone down your body and add a bit of lean muscle mass to your flabby body to make it appear lean, tough and athletic?
Discuss about your fitness and bodybuilding goals with your personal trainer at the gym or a fitness expert and ask them to help you design a customized muscle building program for yourself, taking into consideration your age, health condition and your fitness requirements.
Both men and women love to have a well toned body with shapely hands, legs, shoulders, and a flat abdomen. If this is the case with you, then you must choose such a weight lifting routine, which involves the use of lighter weights with more number of repetitions. However, for biceps, chest, back or shoulder workout, you would need to scale-up the weights used.
If becoming a mass monster is your final objective, then you will need to lift heavy weights in order to initiate large amounts of muscle growth. The scientific reasoning behind this technique is that - you will have to damage the muscles of your body to a sufficient extent by exerting them hard using heavy weights and then pump them with nutrients and ample rest to facilitate their healthy growth and improved strength.
Apart from the dedication and motivation required for the muscle building program, there are 3 essential and crucial steps to a muscle building program. These steps involve strength training and weightlifting, eating the right amount of the recommended diet and allowing ample rest periods between subsequent workouts.
Step 1 - Strength Training and Weightlifting: Your workout routine must compulsorily include 4 compound movement exercises (those exercises that involve the use of more than one muscle) for effective muscle building - Bench Press (chest workout), Squats (leg workout), Dead lifts (back workout), and the Military Press (shoulder workout).
Step 2 - Eating a nutritious diet: For effective muscles building, you must take a high calorie diet and you need to increase your protein intake drastically (at least to 2 gm/kg of your body weight), irrespective of whether you have done a workout on that day or not. Your diet must be full of minerals, vitamins, and carbohydrates for a ready supply of energy to fuel your workouts.
Step 3 - Ample Rest periods: Although you need to be consistent and regular with your workouts, you should also take the much needed rest to allow sufficient time for repair and recovery of the strained muscles. Ideally, you must allow two days of rest period between subsequent workouts.
Article Source: http://www.search-raven.com
About the Author
Personal trainer/bodybuilder, Jason Diggs, writes quality, non-biased reviews on the nets top " how to build muscle " instructional programs. His highest rating goes to muscle gain truth, a highly recognized, all-inclusive bodybuilding course.
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