Where To Get Muscle Building Tips

If slow muscle growth is worrying you, despite all your commitment and hard work, maybe the reason is that you're following the wrong kind of advice. Muscle building is not rocket science, but it isn't child's play either. Understanding the body's growth processes is essential for healthy muscle growth. Here are some basic tips to enhance the results of your muscle building routine.

1. Warm Up Exercises: stretches and warm up exercises are critical to a healthy and safe workout. Warming up is necessary to get your muscles into exercise mode. It speeds up your blood circulation and saves you from possible muscle injury as well. Warm up exercises after a workout help your muscles to relax and come to a normal state.

2. Eat 5-6 Meals a Day: try to eat five to six meals a day, after every three to four hours. This will keep your metabolism high and stop your body from storing fat. The faster your metabolism, the faster will be muscle growth. Your six meals should give you a total of more calories than you would burn during your exercise.

3. Protein Drink: take a protein drink right after your workout. This will give your body plenty of energy to heal and build muscles from.

4. Rest: working out is not the only essential part of muscle growth, rest is also just as important. Failing to give your body the adequate amount of rest will damage your health and you'll never see the muscle growth you want. To ensure proper and speedy muscle growth, make sure your muscles get plenty of rest after a workout and make a daily routine that incorporates 8-10 hours of sleep.

5. Avoid Spot Reduction: spot reduction is a pitfall many weight trainers fall into. Spot reduction means when you try to burn fat from a certain body part through your workout, such as trying to lose fat off the stomach and build abs. the truth behind how your body will lose fat is that spot reduction is not the first phase of fat loss. Before your body starts to lose fat from a specific area, it will lose fat overall. Before the fat burns off your stomach, there will be an overall fat loss. Don't keep on working your abs and expect all the fat on your waistline to instantly disappear. Your body will take the time it needs and you will actually experience better toning in this way.

6. Fat Doesn't Turn into Muscle: many muscle builders train with the notion that they are turning the fat in their body to muscle. This is a misleading theory. Fat tissue and muscle tissue have an altogether different anatomy, chemical composition, function, etc. neither one can become the other. What happens is that, as you gain muscle mass, your body' proportion of fat decreases. Of course your body also needs a certain amount of fat to help in its normal functions, which you should try to get from healthy sources like fish oil, olive oil, avocados, etc. So fat is not the enemy, too much fat is.

7. Compound Exercises: for the best and fastest muscle growth, focus your body building workout on compound exercises. These exercises, such as bench presses and squats, work more than one muscle set, through more than one joint. They cause the maximum muscle contraction and give the greatest strength.

8. Don't Overtrain: many people train for hours in the gym in the hopes of faster growth. They spend all this energy without realizing what a counterproductive activity overtraining can be. Overtraining your muscles doesn't allow for proper recovery time and your muscles just keep getting weaker and weaker as a result of wear and tear. Never do more than 30 sets in total during any workout.

9. Don't Train Consecutive Days: continuous training is another weight training mistake that causes underdevelopment of the body muscles. Muscles need sufficient time to heal and grow after an intense weight lifting routine. Give at least a days' rest to your muscles between workouts and under no circumstances should you be training any muscle, even in a secondary position, for more than two days.

• Matt Thompson
• 02/04/2009, 4:59 PM
• 0 Comments