Building muscle is not just as simple as lifting weights all day long. There is science to building muscle! Lifting weights is just one aspect to building a muscular physique. Diet and rest periods are also vital for the correct nutrients needed to feed the growing muscles, and to allow them time to grow in between training sessions.
Poor technique when lifting weights can easily result in injury as can choosing the wrong amount of weight when starting a weight training program. The exercises themselves, proper lifting technique, correct diet and getting the proper rest periods between sets and training days all play a vital part in learning the best, and quickest ways to build muscle.
Often the enthusiasm at the beginning of a weight training program turns to discouragement due to burnout, illness or injury if your training program is not backed up by proper technique, appropriate choice of weight, well planned rest days and good diet program suited to your training.
Your training program will vary according to how you want your body to look. Whether you want to build a large rounded muscular frame, or if you wish to develop a more defined physique, you will choose different program accordingly. Lifting large heavy weights until failure for say 5 to 8 repetitions will give you the former. Lifting lighter weights but failing at a higher repetition of say 15 to 20 will produce the latter more defined physique.
Good lifting technique involves choosing the correct weight to begin with. Don’t choose a weight that is too high to begin with as your body will need to get used to the movement. Use control throughout the movement. Fast jerky movements are more likely to result in injury and will not give the same benefits as a slow controlled movement. You may be able to do more repetitions but you lose the benefit of training the whole muscle movement.
Train opposing muscles equally. If you only do bench presses for instance and don’t train the opposing back muscles your posture will suffer and your shoulders will pulled forward.
Control your breathing throughout the movement. Often people hold their breath when weight training but this will increase blood pressure and can be dangerous. Breath out as you lift the weight and in as you lower it.
Avoid over training one particular muscle group and always have a rest day for each muscle group trained to allow it to repair the damaged muscle fibres. Don’t train if your muscles are aching from a previous session as the will not be fully healed. Don’t be afraid to rest for longer. Over training muscle groups can be counter productive leading to muscles loss.
Proper diet is vital when learning how to build muscle. If you do not give your body the right fuel to repair the broken muscle fibres, it can break down muscle tissues to release the required energy. This has the opposite effect to that required so diet is vital when building muscle with weight training.
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