How Men Build Muscle The Old Fashioned Way

There is no trick when your goal is to build muscle. Although websites try to tell us there is and are devoted to selling miraculous products that supposedly speed the process, fitness experts will tell you: hard work is the key to bodybuilding. The men who stand on stage and flex their muscles in front of judges and training magazines worked hard to get where they are today.

The following article discusses ways to make your workout effective as a means to gain muscles, not necessarily as a path to weight loss. A guy who’s obese and pursues this course will lose weight, but someone with a skinny physique will gain weight when he starts bodybuilding. Here’s how.

Muscle Mass and Weight Gain/Loss

ripped muscle guyAs our muscle mass increases so does metabolism. Even at rest, we burn more calories than people with less muscle. This is one reason why a training regimen dedicated to weight loss should include some way to gain muscle. Another is that strength helps prevent injury when we age. Everyone should work on developing a strong core to protect back muscles.

Muscle weighs more than fat: you probably heard that before, but let it sink in. Your weight is only one determinate of general fitness and health. If your waist shrinks while arm and leg sizes increase, that is a good sign.

It is never good to deprive your body of essential nutrients. If you do this, the first place your body will look for energy is your muscles. Working out effectively requires a commitment to positive lifestyle choices which include establishing a balanced diet. But for someone who is trying to gain muscle weight, the balance will favor protein.

Eat Protein

whey proteinProtein provides the essential building blocks for the creation of muscle. The best forms of protein are lean but fully packed which is why protein shakes are so popular. They are easily digested and converted to muscle (avoid sugary ones). Whey is ideal so long as an individual tolerates milk products.

But if not whey, there are numerous substitutes including brown rice, hemp, and quinoa. You don’t even need to use a powder: just cook your grains and throw them in a shake with greens, fruits, and/or vegetables plus a sweetener high in antioxidants like maple syrup or local. Chicken and fish are excellent too.

Consume healthy fats which also contribute to muscle growth such as avocado and nuts. Don’t forget water either: muscles require hydration to recover from fatigue, more than you would consume if you were not working out. If the average person drinks 8 glasses daily, consume at least 12. But don’t go too far or you won’t have enough electrolytes to support proper circulation and heart function.

Working Out

Warm up your muscles before getting started. This isn’t an old-wives tale: injury is more likely in cold muscles. I think of how a car sounds when I try to go fast from a cold start: it makes bad noises and I could cause damage that isn’t apparent at the time. The same goes for your body. Go for a walk, a light jog, or use an elliptical trainer for twenty minutes until you feel warm.

bicep curlsTrainers often tell you that muscles grow when you strain them to the point where you can’t do another repetition without pain. The muscle burns. Make sure you are lifting weights that challenge you. Light weights can also pose a challenge depending on the position you are in. For instance, lateral raises with arms out straight and a light weight in your hands become torture if done correctly. Repeat, rest, repeat, and keep going like that, but you should probably go through a series of moves for just a few minutes at a time. If three minutes of bicep curls isn’t hurting, you need heavier weights.

After a workout, you must stretch: don’t wait. Your muscles are warm now. Stretch every muscle group you used to the point where you can feel it but there isn’t actual pain. Hold the stretch rather than bouncing in and out of it. Tighten calf and thigh muscles remembering feet as well. Stretch shoulders, neck, and back muscles slowly. Yoga moves are ideal: relaxing, focused, and effective whole-body recovery poses. Work out daily, but not the same muscle group on consecutive days.

Bodybuilding Tips To Gain Muscle And Lose Weight

Are you looking for bodybuilding tips that can help take your workouts to the next level? If you are, you are in luck because there are a few tips that can help with your workouts. Below are some of the different things you can do to gain muscle, get ripped and improve your overall fitness.

1. Use Giant Sets And Lift Using Moderate Weight
giant set trainingIf you want to build muscle quickly, as well as experience a lot of weight loss, then you should consider training with giant sets. Giant sets are very intense, as you will pick 4-6 exercises to do for one body-part. Once you have chosen the exercises, you will do them all in a row, and take a 1-2 minutes rest after you complete the last rep of the last exercise.

Since giant sets are intense and you are doing 4-6 exercises all in a row, giant sets can consist of your entire workout for the body-part you are targeting. For example, if you use giant sets for your chest, you can complete 3-4 giant sets in total and that will be your entire chest workout.

When working out with giant sets, you want to stick with moderate weight. In other words, use weight that you can do at least 10-12 reps with, and don’t be afraid to reduce the weight throughout your giant sets session. Even though the weight will be reduced, it will feel heavy.

2. Include Compound Movements In Your Workouts
Regardless of whether you are training to get ripped, get big or both, you should include compound movement in your workouts. These movements work mainly one body-part, but incorporates secondary muscles. For example, the bench press works mainly your chest, but your shoulders and triceps are also trained during the exercise, as the bench press incorporates these two muscles.

bodybuilding compound exerciseIdeally, you should start each workout for any given body-part with a compound exercise. For example, if you plan on training your back and shoulders, then you should start your back workout with either barbell rows or dead-lifts, and do standing shoulder presses with a barbell when you train begin your shoulder workout.

If you are trying to gain a lot of muscle, you might want to focus on lifting heavy weight on your compound exercises. Getting ripped and losing weight might be your main goal, and if it is, then you are best sticking with light weight and doing high reps (15-20) on the compound exercises you do.

As for how many compound lifts you should do per workout, that answer depends on a few factors. Generally speaking, it is a good idea to do 2-3 compound exercises per body-part you train, and you should do them first before you do any isolation exercises, if you decide to include isolation movements in your routine.

3. Do Short Bursts Of Cardio In Between Your Sets Sets
If your goal is to lose a lot of weight and do it within a short period of time, then you need to do cardio and take your fitness to a new level. This can be achieved by doing cardio during what would be your rest period in between sets of exercises that you do throughout your routine.

bodybuilder doing cardioA good example of this is if you do 12-16 sets in total for your chest, then do 1-2 minutes of cardio in between those 12-16 sets. Most people take 1-2 minutes of rest before they start another set of an exercise. Instead of resting, you will be doing cardio.

The cardio exercise you do is completely up to you, but if you want to get ripped quickly, then you should either jog, run or walk on an incline on the treadmill. You should also get yourself a good workout plan for fat loss. Doing quick bursts of cardio exercises in between sets may not seem like much at first, but after you have done it, you will feel exactly why this is effective.

If you are serious about gaining muscle or losing weight, make sure you get to the gym or workout at least five days per week. Remember to use giant sets, compound movements and do cardio in between sets because these are some of the best techniques you can use when you want to get into shape as quickly as possible.