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Not everybody wants to compete in a bodybuilding
contest. But whether you want to compete or not you know one
thing, you want big muscles. Muscle building tips in this
article are meant for the average person.
1. Eat right: Of all the tips for building muscle, this one
is perhaps the most important aspect of muscle building but
which most people get wrong. The most important food group
is protein, though you should not neglect the other groups.
Aim for 1 gram of protein per pound of body weight.
2. Mental attitude: This is also of vital importance too.
Muscle building, or bodybuilding if you like, is a journey
not a destination. You will hit plateaus along the way, when
you just can't seem to make gains no matter what you do. Also,
the results get less and less noticeable as you advance. But
you must push on and sets higher goals all the time. In this
game you either move forward or backward, there is no midway.
Keep visualizing the person you want to be and believe it
can be done.
3. Pre-workout meal: The purpose of a pre-workout meal is
to prepare your body for the attack ahead and give you energy
throughout the workout period. This meal should be taken about
one hour before the workout session. This meal should be rich
in complex carbohydrates to ensure adequate energy levels.
4. Post workout meal: As soon as possible (within one hour)
after working out you should replace the drained fuel by taking
down a mixture of protein and carbohydrates. A good quality
meal-replacement shake works best here, but you can also drink
something as simple as chocolate milk.
5. Train with intensity: Your aim should always be to lift
slightly heavier weight each workout. It doesn't always work
this way so don't beat yourself too much if you are not able
to do this. Try to go beyond your comfort zone without risking
injury.
6. Go heavy: If you just aim for cuts, you may never get
big. If you aim for gradually increased strength you will
eventually get both. Use the heaviest weights that you can
handle without losing form. Just make sure you are thoroughly
warmed up before tackling your heaviest weight. Do not try
to go heavy at every workout week after week though.
7. Pyramid the weights: Pyramiding means using consecutively
heavier weights with each set. You can also pyramid down,
stripping the weights gradually with each set. Mix it up on
different days to shock your muscles and keep them guessing.
8. Compound movements: Those impressive-looking machines
in the gym are not what will make your muscles grow. If you
want faster growth, use free weights and compound exercises.
Compound exercise hit the target muscles as well as other
muscles that are forced to assist. Think bench press, should
press, barbell squats, barbell or dumbbell curls, triceps
extensions, bent over rows, dead lifts etc.
9. Supplement it: You should eat six to eight small meals
each day. Few of us have enough time to prepare that many
meals, no to mention nutritious well-balanced. Also, modern
farming has increased food production but compromised on the
nutrients. This is why you need nutritional supplements including
vitamins and minerals.
10. Rest: It is during rest that your body begins to tear
down and rebuild muscle fibers that you trained, causing growth.
The importance of adequate rest between workouts cannot be
overstated. Having a workout split also helps as you train
one or two body parts while the rest are resting.
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