Get Great Results: Rules For Long-Term Muscle Growth
It is no secret that building muscle takes hard work, dedication and patience. Combine these three traits with
proper nutrition and training principles and you will see results like never before.
This article contains all the information you will ever need to build muscle year after year.
So read on to learn about all the best nutrition concepts and training routines for muscle mass!
The first thing you need to perfect is your nutrition. For optimal muscle building you need to eat and eat big!
Muscle building involves eating at a surplus of calories each day.
Doing so will ensure that your body holds on to calories either by building new muscle or storing fat.
Obviously, you want to encourage your body to build new muscle rather than store fat. To do this, you need to
calculate your daily calories accurately.
Do this by finding your basal metabolic rate or BMR and activity level (this can be done by a simple internet
search). Once you have this number, you will know your maintenance calories. This is the number of calories your
body needs to stay at your current weight. Bulking, of course,
requires that you increase your weight.
To do this with minimal fat gain it is recommended that you increase your daily calories by no more than 500.
Once you have done this, make sure you record your calories and track your weight at the end of each week.
This will help you understand if you need to increase or decrease your calories. Ideally, you should be gaining
about 1 pound a week. Eating at a surplus consistently will guarantee that you build muscle month after month.
To encourage your body to repair and build new muscle you need to train right.Strength based routines that focus
on lifting heavy weights for 5-8 reps are best for muscle hypertrophy. You should be performing compound exercises
like the squat, deadlift, row, bench press, pushup, and pullup for the most efficient weight lifting session.
Once you develop a good base you can start adding in isolation exercises. This will help you target your weak
and lagging muscles. Make sure you follow a routine with a proven track record and success stories - doing so will
make sure that you’re not wasting time and effort.
If you can’t find a routine that works for you, consider hiring a personal trainer to design one for you. A
personal trainer is great if you find yourself losing motivation or unsure of certain lifting techniques.
Finally, to ensure that you gain muscle each year you need to be recovery properly. Overtraining can not only
lead to decreases in strength and muscle mass, but it can also lead to serious injury. You should aim to get at
least 8 hours of sleep per day and ample recovery time between each workout.
Once you start following these simple principles and concepts consistently you will start seeing results each
month. Just be patient and keep working hard, muscle building takes
time but you can speed it up dramatically by applying these concepts to your program.