When people are first start learning to build muscle naturally they are often confused by false claims, workouts that don’t work and diets that just end up making you fat.
Building muscle naturally obviously means that you are at a slight disadvantage to the juicers we are using steroids to build muscle mega quick. On the other hand your muscle will look natural and will be real muscle not just plumped up muscle which will deflate.
What you can do is maximize your potential for natural muscle growth and take advantage of your training and diet to see the best results in the fastest time.
When you train you must weight train, weight training beats all other types of training for building muscle fast. If you are just beginning you may build some muscle doing body-weight training, cardio or gymnastics but this weight gain will decline as you will hit a plateau. Why? Because you can only add a certain amount of resistance and your training will begin to stall.
Using compound and isolation exercises is essential to building muscle. Compound exercises are when you hit more than one body part at once for example deadlifts or squats. When performing the deadlift you are targeting and working your back and legs primarily but you are also working your chest, shoulders and triceps. Isolation exercises are when you concentrate on one muscle at a time for example dumbbell curls or tricep kickbacks.
So what should you use? Well like anything in life you should have a happy medium, not to much of one or the other. Although compound exercises work large parts of your body at a time, they do not work each and every muscle to failure and this is crucial for natural growth. Think about the main muscle groups that get hit when doing compound movements and work your weekly training plan around it. So if you do deadlifts on Monday you may want to include legs in that day or move legs to later in the week. If you did deadlifts on Monday and legs on Tuesday your legs would not be recovered from the day before and you will not get the most from your training.
Training for muscle growth and Strength training are two different practises, strength training focuses on getting stronger but not necessarily muscle growth. Strength training focuses on low reps and lots of compound exercises. On the other hand training to build muscle has a higher rep range and is more focused on isolation, yet still including compound exercises in your plan too. Training to build muscle is generally referred to as hypertrophy and to achieve this you need to continue to place your muscles under increasing strain. Basically if you don’t increase the weight as you get stronger you will not increase the size of the muscle. This concept is often referred to as progressive overload.
Training to failure, now this does not mean have your gym buddy standing over you while you push out a bunch of reps u never would have managed on your own. However it does mean that you should train to the point at which u physically cannot push out one more rep without loosing form. Having a spotting partner is very useful to squeeze out that final rep that u might not attempt on your own. When building muscle naturally your body is growing/adapting to it’s situation. If you give it reason to believe that it needs to grow in order to “protect itself” then it will.
The final piece of the puzzle is diet if you don’t eat enough calories you will not grow, it doesn’t matter who u are or what u have been told. If u eat like a bird u will never build any muscle, u must fulfill and exceed your daily caloric value. Not by much but u misread at least 100 – 200 calories above your maintenance value. Make sure you get enough protein in there, that’s 2.75 x (lean mass) = grams/day. Drink lots of water, this point cannot be stressed enough. Dehydration will severely affect your performance in the gym.
Right, now you have a fantastic starting block so get into the gym!! If you want to take away the guess work and build some serious muscle fast Click Here.
Stay strong
Richard
Tags: Build Muscle Fast, Build Muscle Naturally, Diet, Gym, Six Pack Abs, Weight Lifting, Workouts
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