The Secrets To Build Muscle

In this day and age, the world seems to be searching for a quick fix for everything, and that includes building muscle as well, although that is actually one of the fastest ways to get hurt or hurt your body. The secrets to build muscle and solid muscle is one of the oldest ways that is work, and that is nothing but hard work and effort. It is just as the old saying says “You get what you put in” and that stands true for everything that you but most importantly in building muscle.

The most important way to build muscle is to workout safely but also push yourself in every way that you can, remember that stretching and the proper rest along with the correct nutrition all play a huge part in building muscle. Growth comes from low reps and high tension and not from high reps and low weight. That is not to say that you can’t gain muscle from high reps and low because you can but high reps and low weight are generally for a toning type of exercise and not a building kind of training.

Generally, if you want to gain more muscle mass:

• High tension or heavier weights
• Lower reps
• Proper Stretching before and after workouts
• Alternate body parts every day
• Suitable resting days between body parts
• Proper nutrients
• Suitable protein at the right time
• Proper digestion

You want to consume .7 grams of protein per lb of your total weight per day (if you weigh 180lbs then you want to consume 126 grams of protein on your heavy recovery days.) Note: your body can only consume 40 grams per meals, the rest goes to waste. That makes it best to take a supplement like drinking a protein shake as a between meal way to obtain your protein.

Here is an example of my recovery day:

• Morning 5 am : 40-gram protein shake
• Morning 10 am : 40-gram protein shake
• Mid-afternoon 2 pm: 25-gram protein shake
• Dinner : A meal with at least 30-gram of protein

That is just an example of my daily intake. Which is what is equated out to give my body the very best recovery and rebuilding stage after a good workout, I usually do this type of intake until the soreness is completely gone and I have a healthy free range of motion in whatever body part that I was working on. Meaning, I would not be tense or aching from any overworked muscle groups. The very last thing that you want to do is cause a strain or pull a muscle because the healing time for that could take some time to get back 100% before resuming your workout.

 

With consuming a lot of protein, you need to have a good way to obtain proper digestion such as drinking a lot of water or taking a supplement such as DigesTech to aid in your body absorbing to make sure your body uses all the nutrients that you are consuming. All of this helps you obtain the very best recovery time and maximizes your gains from the workouts that you do.

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How to Build Muscle Mass Fast

In my time of working out and searching for the best practices for how to build muscle mass fast, I hear a lot of talk regarding different techniques to lift or time limits between sets but what it breaks down to is that you can’t rush build muscle. It is actually unsafe to rush the process so if you hear of any ways to build muscle mass in a fast or rapid way then it most likely a scam or trick.

Programs will say anything these days to get you to purchase them; the bottom line is if you want to build muscle mass fast then the best way is to set a rotating schedule. What I mean is to set a workout schedule for a two to three week period and maintain that schedule for no more than two to three weeks then alter that schedule for the next two to three weeks.

Example Cycle 1:

• Monday – Chest
• Tuesday – Legs
• Wednesday – Back
• Thursday – Arms
• Friday – Chest
• Saturday – Legs
• Sunday – Back

Example Cycle 2:

• Monday – Arms
• Tuesday – Chest
• Wednesday – Legs
• Thursday – Back
• Friday – Arms
• Saturday – Rest
• Sunday – Rest

That is just a short example of an alternating schedule to give you an idea to come up with a schedule that best fits you. Using an alternating schedule will not allow your body to get used to the same routine and limits the chance of your body getting used to a pattern. Not only does this help with keeping your body in shock but it also helps you understand your bodies limits at the time, so you limit the risk of hurting yourself.

When it comes to the secrets to build muscle, the best thing to do is to understand your body and how it reacts when you workout. I will say that no matter how long it takes to achieve your goals if you don’t take a step toward every day then you are standing still and not gaining anything. Time is limited so don’t waste a day, every day may not be the best but even if you do a little then that is 100 times better than doing nothing.

Please feel free to look around the site and read my other articles or the reviews for supplements to get a good understanding of what is a good choice for good health and fitness.

I hope you enjoyed the article; I would love to hear your thoughts, so I welcome your comments.