how to build muscle

How to build muscle

There are certain individuals who can't seem to gain weight no matter how hard they try. In fitness parlance, these people are called "hardgainers".

bodybuilding
However, these individuals can gain weight by simply bulking up on existing muscle mass and/or stimulate the growth of new muscle tissues. In fact, compared to following an eating program that would have a person doubling or even tripling his or her food intake, muscle building is the healthier way by which to gain weight.

The numerous techniques on muscle building all observe one basic principle, which is called progressive load. This simply means that you build and add lean muscle mass by imposing loads of gradually increasing increments on the muscles. In doing so, you stimulate your muscles to respond accordingly so that they increase both in bulk and in strength. To attain the best results and for safety, it is ideal that progressive overload be performed systematically.

Working Out Using the Progressive Overload Principle

There are a wide variety of exercise regimens that utilize the progressive overload principle in working out the muscles.

In general, all of the major muscle groups in your body - the arms, chest, core, back, and legs - need to be given a workout. If you work out all of these major muscle groups in a single session for a maximum of 3 times a week, you are giving your body an overall body workout. Another type of workout is called split routines. Here, you select certain muscle groups for each workout following a cycle. Which is more effective between an overall body workout and a split routine? Split routines requires greater, concentrated on your part. But, you can also achieve the desired results with an overall body workout. However, when doing a split routine, you should make certain that all the muscle groups have been given a sufficient workout during the week.

Regardless of the type of routine that you follow, you should start with 1 to 3 sets consisting of 8 to 12 reps per exercise. Once you are capable of performing the reps easily, gradually increase the weight and, again, complete the reps using the heavier weight load. Always increase the weight until you are no longer capable of lifting in.

Take note that the progressive overload principle seeks overcome the human body's natural tendency to adapt. Hence, you need to practice periodic workouts (which mean you overload your body by utilizing varying techniques for periods of 1 to 4 weeks). Periodic workouts would include slow training, super-setting, eccentric training, and pyramids. What is most important is that you do not let your body adapt to specific types of exercises and training. Once your body adapts to your training regimen, you will see a dramatic reduction in muscle growth.

Get Much Needed Rest

A lot of exercisers mistakenly believe that it is while they are pumping iron that they build up muscles. The truth is that you only stimulate muscle growth when you exercise. In reality, muscles grow when you are resting and/or asleep. It is not enough that you spend hours working out and observing a nutritional diet. If you don't rest, you will not achieve gains in your muscle mass. It is recommended that you get at least 8 hours of sleep every night, so that your body will heal and repair itself. Adequate rest will also rejuvenate you for the activities the following day.

Additional Tips

One erroneous belief that exercisers have is that if they pump for longer hours, the bulkier their muscles would be. In reality, you should only train 3 times a week for overall body workouts and 2 times a week for each body part with split routines. Make sure that you are always observing proper form when doing the exercises in order to get the best results as well as prevent serious injury. Always make it a point to change your workout regimens after 4 weeks. It is also highly recommended that you observe a healthy, nutritious diet.

how to build muscle