Like many who have the goal to build muscle, you're probably firmly dedicated to your gym sessions are hardly ever miss a beat. You know that you must make sacrifices in your personal life in order to squeeze in this gym time, but that still does not detract you from your goal of seeing a weight gain and being able to build muscle faster than before. BUT, despite your best efforts, there still may be some mistakes you are committing while you're in the gym. Consider these top ten errors. If you are making even just one of them, you are not going to see the results you could be. Gym Workout Error 1: Performing too many sets While you do want to overload your muscle with a stimulus, overload it too much and you're not going to get good gains. Studies have shown time and time again that with each consecutive set you do, the benefits you derive from it are reduced. So why do four or five sets? Stop after just two per exercise but be damn sure you make these two sets FULL OUT SETS. Do not hold back.
If you are currently trying to build muscle, there is no doubt you are performing intense weight lifting sessions in the gym. If you aren't, you're likely not getting the results you'd like to be. Bodybuilding is a very physically demanding exercise on the body and as such, will recover more time to recover from than other activities such as a jog, a swim, or a game of basketball. The thing to remember with bodybuilding is that when you build muscle, you are actually tearing down your body, so that it will build itself back up. If time is not given to allow this process to take place, where do you stand? Your body is technically 'broken' and you won't be seeing any muscle weight gain then. Now, apart from not going, how else does overtraining affect you? This is not a simple issue that should be overlooked. If proper care is not taken immediately when you realize this may be occurring in your body, you could be out of the gym for months trying to recover. Here is what it will do to you.
As founded by years of research, it is well known that in order to build muscle, you must subject your muscles to something they have not experienced before. Generally speaking, when you do this by using heavy weights, you will actually cause the muscle tissue cells to grow larger, hence hypertrophy takes place. But, what about bodyweight exercises? Are you able to build muscle while performing these as part of workout program? Some of those who are participating in bodybuilding programs do use bodyweight exercises during their workouts, but the reasons for doing so may not be quite what you think. What Bodyweight Exercises Accomplish When you perform bodyweight exercises, you are not going to pressing against nearly the same amount of weight as if you were doing say a set of the bench press or some heavy squats. BUT, what you will do is enhance the neuromuscular connection and the speed at which the muscle fibers fire at. Typically bodyweight exercises such as squat jumps, clap push-ups, one foot bounds, and burpies are going to primarily target the power aspect of your fitness ability.
Today a lot of people are switching from meat based diets to eating vegetarian. Many find that cutting out meat from their diet makes their bodies healthier. But is it possible to build muscles if you don't get the extra protein that you find in meat-products? Protein is essential for muscle building and without it, they won't grow. Luckily, there are many other sources that you can use as a vegetarian. It's important that the protein you are taking in is of good quality. Protein contains amino acids of which there are many different types, some of them can be produced by the body but still a few are what we call essential and can only be gained from the foods we eat. When you are eating vegetarian it's important to make sure you eat with variation, this ensures that you get all the amino acids that you need. If you are a lacto-ovo vegetarian, which means you're eating egg and dairy products, you can increase your intake of protein by eating more eggs and adding more milk and cheese to your diet.
There are so many things that are so great about having ripped abs. In fact probably too many to list, but for the sake of time we'll review the most important ones and teach you why they are so important, and what makes them that way. Health is huge and a lot of people constantly work out to keep up good health. When you work out you truly feel a new rush, and out of no where you begin to have energy to do things that you never thought you could do. Working out also keeps you're muscles strong and from becoming extremely weak and flimsy. Looks are big as well and this is probably why you're reading this. Who doesn't want to look good to attract someone of the opposite sex? Who doesn't want those firm abs that really put that lover "in the mood". The answer is, EVERYONE does. But how do they do it, and why do most of them give up before they achieve it? Most of them give up is because they don't have the dedicated needed to really rock the boards and work hard. If you can find the motivation to not give up, and really push yourself you will have ripped abs quick.
If you are looking to build muscle and get ripped abs, but lead a very busy life and don't have a great deal of time to get into the gym on a daily basis to complete your workout, you need to get on a program that is designed to help you maximize your workout time. Luckily, it really doesn't take that many hours at the gym to build muscle - as long as you are using the right techniques. The key thing that many people don't realize is that your muscles will actually get bigger when you are resting. So, you could actually be doing yourself a favor by sending more time outside of the gym, since then you will be sure you recover in between each session you do. Furthermore, with this enhanced recovery will mean you are then able to push harder when you are in the gym, which leads to more progressive weight gain and bodybuilding results. When you are short on time, a full body workout is going to serve you best since it'll still allow you to at least hit each muscle with a frequency of two or three days a week (depending on how many times you can get into the gym).
Let's face it, if you are trying to build muscle, this can be a very long process. Typically, most males only build on average, about one pound of pure muscle a month. And further, this rate slows down even more the bigger you get. So, while you might have gained 20 pounds in your first year of bodybuilding, the second year that's down to ten and by the third year, you're looking at a measly five pound weight gain. Probably not quite what you had envisioned as far as your rate of progress was concerned. BUT, it doesn't necessarily have to be this way. While there is definitely a limit to how much pure muscle mass you can put on in a year, this doesn't mean that you can't continue that rate, just as long as you know how to train and eat properly. What It's Going To Take As you find yourself gaining weight, you can't just keep on doing as you are if you continually hope to build muscle. If you want to build new muscle, you're going to have to change what you are doing. Consider this.
If you want to build muscle, you are going to have to eat to build muscle. Make no mistake about it, you can have the best workout in the world but if you aren't eating in a manner that is conducive to building muscle, you aren't going to see results. Some people will choose to come up with one of those complicated muscle building diets that have you planning exactly what time you're going to be eating, exactly how many grams of carbohydrates, protein, and fat you're going to have at each meal, what you will want to avoid at all costs, and so on. BUT, is this really the only way to build muscle successfully? - Have your life be dictated by your eating schedule? Thankfully, not. You can most definitely still build muscle effectively without calculating every single morsel of food you place in your mouth. Not everyone wants to have their life revolve around their food schedule. So, how can you adopt a more flexible approach? Here are some quick tips that you can start doing today to help you build muscle faster.
Building muscle when you have a small frame can almost be exhausting. It can be confusing, because people tell you that "you need to eat more" or "you need such-n-such supplement." That's a load of garbage, and I'll tell you why... Skinny People Have it Bad The majority of people who find it hard to build muscle are really skinny people. Sure, big boned individuals say that they envy their lean frame, but most larger people can build muscle quite easily. This article is meant to encourage those who have trouble building muscle. You cannot take the advice from larger individuals just because they're bigger than you. Many people who build muscle easily have a genetic advantage over you, and cannot even begin to advise you on how to make gains. However, not all is lost. Before you go out and buy "mass gainer" or supplements of various kinds, try to take a look at the way you're training. High-volume weight lifting is foolish! Your recovery is so minuscule (for your body type) that the only way to get any gains is to suffer through the supplements.
You've heard all of the same stuff before. "If you want to lose weight, you're going to need to do cardio." Although cardio vascular exercise is extremely important, many people do it all wrong. No More "Stupid" Cardio I'll admit, I use to believe in the 20 - 45 minutes of cardio a-day to lose weight, but then I started to do something out of the ordinary: I started thinking for myself. I researched the best possible way to lose body fat, and the information I got in return was surprising, and yet, oddly exciting. I found out you don't have to do hours of cardio a week to burn fat. What I also found was a way to maximize my muscle gaining to burn even more calories! The truth of the matter is: you can lose fat, and still build muscle. Although this is really no surprise to me, I was astounded to find a "cardio" exercise that actually helps in the aiding of building muscles. Sounds too good to be true? Well, think again. This "cardio" exercise is a short-high-intensity workout that could change the very way you look at exercising ever again.