Many people believe that it is easy to build muscle. They believe that all you have to do is lift heavy weights and burn a lot of calories. Too bad this isn't true. People end up getting discouraged when it doesn't work for them. They usually try to buy lots of supplements and spend more and more time lifting without any success and they don't know why.
Muscle building is actually a pretty complex body process. First, you have to cause some kind of damage to your muscles to get them to rebuild themselves. Then you have to rest them so they have the chance. During rest is when they are rebuilt bigger and stronger. Last, you need the right kinds of nutrients for your body to use. This is a simple explanation and doesn't cover messenger proteins, hormones, or metabolic processes. It does give you the basics you need to know in order to build your muscles and the following tips will give you a guide.
Don't Go For Endurance Training
As they go along, many weight lifters will add on time to their workout. Sometimes they add time if they aren't getting the results that they want. Working out burns calories and some of those could be helping build muscle. If you have a high metabolic rate you need to preserve calories so there are some left for building muscles. Instead of long workouts, do short, high intensity ones for better results.
Increase Your Size By Decreasing Your Frequency
Don't work the same muscle groups or body parts too often. This is a common mistake. Your muscles are only rebuilt and repaired during rest periods and they need those periods. Your workout makes them need repair, but if you don't rest them, they can't.
Go Home Or Go Big
Multi-joint, compound exercises are the best ones if you want to add size. Do squats, bench presses and dead lifts instead of shying away from them. If they are awkward or hard, do them anyway. The heavier weight will do more for your muscle size than doing isolated exercises on machines. Lifts that require all your body (like squats) will help you burn body fat as well.
Complete Your Reps
Do the full range of motion an exercise requires. Both the stretch and the contraction are vital parts of any exercise motion. A lot of lifters sacrifice the movement in favor of weights that are too heavy. This won't help you. You should go heavy enough to make your muscles grow but not where you can't keep good form. This is also important in helping you to avoid injuring yourself.
Before doing any exercises, learn how to do them properly. Rather than duration, focus on intensity in your workouts. Remember to let your muscles rest so that they can rebuild and repair. For complete muscle development, do heavy compound exercise in a full range. Add good supplementation in your diet and you'll see the changes.
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