Have you ever asked this question? Have you been hitting the gym regularly for months and have not been able to put any serious poundage? If you answered yes to any of these questions, it's time to step back and make some plans. Building muscle is not an exact science. There are four key factors that make the difference between building muscle or staying thin. You should ask these four questions.
Is my diet optimized for building muscle?
Time to get out of the "three meals a day" mentality. If you want to win (or lose) weight you need to feed the food around the body, six times a day. This division means that large meals and eat every three hours. This is not only good for your metabolism, but your body will use food instead of storing them as fat.
Your six meals a day should consist mainly of complex carbohydrates and protein. You should aim for at least thirty grams of protein per meal. Protein-rich foods include lean meat, poultry, fish, egg whites, cheese and dairy products. Complex carbohydrates are found in brown rice, rye bread and potatoes. Stay away from foods high in salt and sugar
Should I use supplements and when should I take?
If you can afford supplements you need. The three basic things you should consider is protein, carbohydrates and creatine. Of whey protein supplements are the best way known to provide quality protein for your muscles. This makes it particularly effective shake after your workout when your body is like a muscle protein re-growth.
There are three key moments that supplements should be taken. Early in the morning after training and before bedtime. If your diet is you should not need supplements at any time. Do not use supplements to replace meals. Supplements are supplements, not meal replacements.
I'm training hard and smart?
The biggest mistake the new lifters make is thinking that the more they form the largest they get. This could not be further from the truth! Two basic rules you should remember when it comes to weight training. First, the quality is better than quantity. Second, compound exercises are the kings of building muscle.
Compound exercises require at least two joint movements. Large compound exercises are squats, bench, wide grip pull up and sit in a row. These movements recruit many more muscles fibers are used to move the weight. This means that larger muscle groups in the workplace, exercise is more demanding and the growth potential is much greater.
Generally, you need to do three exercises consist of an exercise in isolation. For example, back / biceps workout might consist of wide grip pulls, seated rows, bent over row and standing bicep curl. You might think that this is not enough work for your biceps? False. Your biceps are worked heavily in all these exercises, biceps curl ends just a few.
The duration of each training session should not exceed one hour. And you only need to train a muscle group once a week. This means a split routine only takes three days a week. In fact, most professional bodybuilders only train four times a week. Remember, quality is not quantity.
I get enough rest and recovery time?
When you train, do not build your muscles, you break. The reason that he was "pumped" when you're in the gym because your muscle tissue is swollen and damaged. Your muscles grow when in fact it is at rest. So in simple terms, no rest equals no muscle growth.
So take it easy when you're not. Easy on the cardio. And make sure you get plenty of sleep. Sleep is the number of the body once and for building muscle. This is also why it's important to eat before bed so your body has fuel to repair the muscles during sleep.
Simple is not it?
So you can see that despite what you read in magazines or on the web about building muscle, is surprisingly simple. If you get the four points I have mentioned in this article law, which will build muscle. If you have any questions, I am available on my site forum. See links in my bio.
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