10 commandments to construct muscle mass
Would you like to put on pounds of muscle and lose fat? Are you struggling to get in better shape? If you've been exercising for a while, you already know that building muscle takes time and effort. Just showing up at the gym and doing a few exercises isn't enough to gain muscle mass.
What you need is a customized diet and exercise program that suits your body type. From what you eat to the exercises you do, everything has to be tailored to your individual needs.
Muscle growth and repair is a complex process. Adequate rest, good nutrition, and adequate exercise are all equally important. Your muscle building plan should take all of these into account.
Common mistakes like too little rest, wrong exercise, and eating too much or too little can hamper your progress. For example, if you exercise hard but eat trash, you will get fat. Eat too little and you will lose muscle. Not even the best exercise plan can make up for poor nutrition.
Let's say you are already eating clean and sticking to your macros, but have little or no progress. This means that your training plan needs to be revised. Maybe you aren't working hard enough in the gym. Or maybe you are overtrained.
Too many reps and sets can adversely affect your goals. Another common mistake is using too little weight. Your muscles will only grow if you challenge them by putting more weight on the bar. This concept is known as progressive overload and it plays a key role in building muscle.
This report will show you how to gain lean mass and keep your profits. You will learn what it takes to get bigger and stronger, how to maximize your fitness time, and what to eat for muscle growth. These bodybuilding tips have been tried and tested and will bring you closer to your goals. After reading the report, you will have a solid foundation for creating your own diet and exercise plan. Follow these rules and the results will come!
You can take your body from average to spectacular with these tips. In just a few weeks, you will be leaner and more muscular. Your strength will be greater than ever. A year later, you have a perfect physique that shows your hard work and determination. It won't be easy, but it's worth the effort. You can strive to progress and work hard, or you can just keep doing what you do and stay the same. It's your decision.
Remember that you are in full control of your body. Building muscle depends on the choices you make every day. Progress doesn't happen overnight. It takes years of hard work and discipline to go from average to strong and muscular in your body.
Contrary to popular belief, there is no single solution for muscle growth. There are no magic supplements or training plans that will give instant results. The key is to be consistent and find the right balance between exercise, diet, and rest. You need to experiment with new exercise techniques and macronutrient ratios, try new exercises, and challenge your muscles to grow. If your goal is to build muscle, you have the strength to do it.
So, here are the 10 commandments to building muscle mass:
Stick to compound elevators
Focus on compound exercises to build muscle as efficiently as possible. Compound lifts like bench presses, deadlifts, squats, pushups, pull-ups, and lunges strain almost every muscle group. Basically, they put your body in an anabolic state that promotes muscle growth.
With compound movements, you'll get better results in less time. These exercises stimulate the release of testosterone, human growth hormone, and other anabolic compounds that help your muscles grow and recover faster. They offer an intense, challenging workout for a fraction of the time.
Isolation work is good too, but you really don't need it unless you already have a strong foundation. Bodybuilders perform isolation movements to build specific muscle groups, build lagging muscles, and build symmetry. However, these exercises are not mass builders.
To pack on pounds you have to do heavy lifting and compound work. For example, your leg exercise routine may include barbell squats, lunges, straight leg deadlifts, and leg presses. These exercises build lower body strength and use all of the muscles in your legs and glutes.
Muscle size and strength go hand in hand. Have you ever seen a skinny powerlifter? Although bodybuilders and strong men use different training methods, heavy lifting is essential for muscle growth. Heavy weight training increases anabolic hormones and makes you stronger overall. It also stimulates your muscles, which leads to bigger gains in size and strength.
Most athletes stick to light weights, so it's no wonder why they don't make progress. You probably know people who have worked out for years but look pretty much the same. High rep training only works for athletes who are already torn or who are using anabolic substances.
If you are a natural athlete, you have to lift heavy to get big. Think heavy weight, build muscle, strengthen your bones, and increase your metabolism. To avoid injury, gradually increase the load, being careful of your shape. Add a few more pounds to the counter every week.
Eat for growth
What you eat can make or break your progress. You will never gain muscle if your diet is too low in calories. Of course, you want to stay lean, but the important thing to know is that muscle growth is impossible without a calorie surplus. In other words, to build muscle, you need to be eating more calories than you are burning. This is known as bulking.
To minimize fat gain, get your calories from "clean" foods like lean meat, poultry, fish, whey protein, quinoa, brown rice, sweet potatoes, leafy green vegetables, avocado, raw nuts, seeds, and vegetable oils. Stock up on nutritious foods that will fill you up quickly and promote muscle growth. 500 calories worth of beef isn't the same as 500 calories worth of french fries or biscuits.
Be aware that as you bloat you will gain both muscle and fat. Once you have a strong foundation in place, you can start cutting. Basically, you are reducing your daily carbohydrate intake and calories to lose fat and maintain muscle. The whole idea is that you can't build muscle and lose fat at the same time, so do one thing at a time.
Get enough rest
Building muscle takes a lot of effort. Weight training puts a strain on your body and increases cortisol levels. If you don't get enough rest, you'll end up losing muscle. It's important to rest before and after your workout between sets, and even take a break from training every few weeks.
Rest is just as important as clean eating and exercise. If you don't get enough rest, your body won't be able to repair damaged tissue. Believe it or not, muscles grow while you sleep. Weight training causes microscopic tears in working muscles. Without adequate rest and good nutrition, the damaged tissues will not recover properly. As a result, you lose muscle.
Forget about partying all night, playing cardio for hours, and staying online late into the night. These mistakes can ruin your efforts and affect muscle growth. In addition, they can slow the recovery process and increase the risk of injury. Get a lot of rest and you will grow.
Choose the right training plan
How many times have you hit the gym without a plan? If you're like most athletes, you're probably telling yourself things like, "I'm going to work my pecs today" or "It's leg day so let's get things done." Unfortunately, this type of behavior is a recipe for failure. If you want results, you need a plan.
Before exercising, make sure you know what muscle groups you will be working out, how many sets and reps you will be doing, and what exercises you will be doing. If you are a newbie, choose a quality exercise program. Some good examples are the five-by-five program, the FST-7 training program, the escalation density training, the German Volume Training, and Westside for Skinny Bastards. These training plans can be adapted to any strength level and provide quick results.
When you have selected a program, follow it to the letter. Don't skip any sentences or add more repetitions. Adjust it to your unique needs over time. However, you are not there yet. Trust the program and do a real test run before making any changes.
Learn the correct form
Poor stroke form is the culprit for most sports injuries. Nothing holds you back more than a twisted muscle, back pain, or broken bones. These things happen more often than you think. As a beginner, it is your responsibility to learn a good form of lifting before training. Even if you have years of experience, you can still get injured.
Do some more education before you start weight training. Watch videos online, read the exercise instructions, and practice various light weight movements until you learn the correct form. If you're not sure how to do an exercise, just ask someone before you injure yourself. Every gym has fitness trainers who can teach you good shape.
Keep a positive attitude
Building muscle is difficult and time consuming, but the results can change your life. If it was easy everyone would. You will fail more than once before you achieve your goals. There is no recipe for success. You have to work hard and spend a lot of time in the gym and planning your meals to get results.
Keep a positive attitude and stick to your plan. Don't let anyone tell you you can't. Surround yourself with other athletes and positive people who support your goals. Your body is capable of amazing things, so have a little confidence!
Goal setting is another key component of successful body transformation. Without a goal, you will never know what you are capable of. Just intending to build muscle is not enough. You need to set a clear goal and deadline. Would you like to strengthen certain muscles or gain mass overall? Are there any lagging body parts that could be improved? Determine your goals, write them down, and create a plan.
Just because you are low on money doesn't mean you can't achieve your goals. There's no need to hire a personal trainer or spend thousands of dollars on custom diets and training plans. There are so many books and resources online that you can learn everything you need to know about bodybuilding without spending a dime. It only takes some time to educate yourself. Be your own couch instead of blindly following other people's advice. Nobody knows your body better than you.
Look for an edge
If you've read this report and applied the tips provided, you will already know more than 90 percent of athletes. But why settle for 90 percent when you can have 100? Now that you are eating clean and exercising intelligently, it's time to add supplements to the mix. Whey protein, creatine, pre-workout formulas, amino acids, and testosterone boosters can give you an added benefit.
Sports supplements aren't mandatory, but they can definitely help. Some products like protein powder and creatine promote muscle growth and repair. Others, like Tribulus Terrestris, increase your natural testosterone levels and make it easier to build muscle. Pre-workout formulas increase your energy and endurance, strengthen your body, and help you get the most out of your fitness time.
When it comes to building muscle, everything is in the details. Try to find out what works best for you in terms of diet, exercise, and supplementation. Be patient and the results will follow. Also, track your progress and see how far you have come. Write everything down, take measurements, and adjust your routine accordingly.
Don't give up just because something doesn't work. Give your body time to adjust and recover. When you do things right, your muscles will grow and look amazing. In a year you will look back and see how much you have achieved.