How To Build Muscles Quick

Building muscle mass in a healthy safe way is a certain thing if you approach it scientifically. The secret to muscle building lies in giving your body a continuous stimulus for adapting and growing in strength. The exercises that lead to muscle building are generally referred to as weight training. Although body building is another commonly used term, but this basically a sport where athletes compete to prove who is the strongest.

Muscle building workouts are different from your routine exercises of jogging or swimming or cycling. These are all examples of cardio exercises that help to strengthen the heart, blood circulation and help burn fat from the body. As such, you'll see them as part of many weight loss plans. Muscle gain plans on the other hand, focus on anaerobic workouts that burn the stored glycogen in your muscles as a result of an oxygen deficit. This happens because the intensity of your workout forces your muscles to consume more energy than that which can be supplied by the blood at the time. So in the oxygen deficit stage, your muscles burn glycogen through anabolism to produce lactic acid. This lactic acid causes the burning sensation you feel in your muscles towards the end of your workout. This burning sensation leads to muscle damage as well, which is the stimulus your body needs to grow newer and stronger muscle. Achieving this burn is necessary for successful muscle growth.

Now how can you go about building muscle mass quick? You follow the golden rule of weight lifting; Progressive Overload, there really is no end to how important and critical this one factor is to a successful muscle building program. Overload means to place your muscle under the maximum stress while training. Progressive overload means to increase the stress or intensity of the workout that you do for every subsequent training session. The muscle is engineered to respond to this increased stress or overload by growing both in size as well as in mass. If you continue to train your muscles with the same weight, your body will eventually adapt to that stress level and stop growing strength. To continuously build strength, you need to continuously give your body the stimulus for growth.

A key to successful over load is to lower the number of repetitions that you do. This allows you lift greater weights. The greater weight you lift, the greater is the muscle contraction and the more muscles are recruited to lift the weight. Hence fewer reps actually help you to build muscle mass. When you lift to your maximum, your normal rep range should range between 6-8. Reduce this to 4-6 as you increase the weight. There is a gym myth that when you decrease yr number of reps, you stand the chance of greater injury. This isn't true, in fact, your chances of injury would exist only if you kept the number of reps constant and increased the weights; this would put your muscles under higher stress for prolonged period of time. But lowering the reps saves from over-exhaustion and actually saves the muscles from injury along with giving the muscles the extra training. You also should not perform more than 4-3 sets of exercises per muscle.

Follow this muscle building technique and watch yourself get ripped.

• Juliana Breckinridge
• 07/01/2009, 2:59 PM
• 0 Comments