So you have seen the fitness models grace the covers and pages of magazines. You have also seen the Hollywood and soap opera stars taking their shirts off revealing their extraordinary physiques. You may also have seen someone personally, in flesh and bones, who has that awe-inspiring muscular physique.
Get Stronger. There is a direct link to strength and muscle mass. By lifting heavier weights with each workout you will break down the dense muscle fibers that lifting light weights will not do. The dense muscle fiber that you break down with heavy weights will stay with you through hard dieting.
Go Back To Basics. If you are not doing this already then you need to get back to the good old basic compound exercises. The following exercises are the best for stimulating the most muscle growth in each muscle group. Legs - Squats & Stiff Leg Deadlifts. Chest - Flat Bench Press Biceps - Standing Barbell Curl Triceps - Close Grip Bench Press & Lying Extensions Back - Deadlifts & Bent Barbell Rows Shoulders - Standing Barbell Press
Sleep. Sleep may be one of the most overlooked principles in muscle building. It is when you are sleeping that your body releases the most growth hormones. These hormones aid in the recovery of damaged muscle cells. You will have more energy for the next days workout too. Try your best to get 6 to 8 hours of uninterrupted sleep during the night.
Exercising: Exercising, especially weight training, can systematically subject your body's muscles to such stress levels that they break down, causing those micro-tears.
Eating right: Dieting is also critical for building muscle. If you don't eat enough then the body won't receive the extra material to pad inches over your biceps. For muscle building, protein is the most important nutrient and hence a muscle building diet should be rich in protein.
Following these 5 rules of muscle building will have you getting big returns from your workout program.
Get Stronger. There is a direct link to strength and muscle mass. By lifting heavier weights with each workout you will break down the dense muscle fibers that lifting light weights will not do. The dense muscle fiber that you break down with heavy weights will stay with you through hard dieting.
Go Back To Basics. If you are not doing this already then you need to get back to the good old basic compound exercises. The following exercises are the best for stimulating the most muscle growth in each muscle group. Legs - Squats & Stiff Leg Deadlifts. Chest - Flat Bench Press Biceps - Standing Barbell Curl Triceps - Close Grip Bench Press & Lying Extensions Back - Deadlifts & Bent Barbell Rows Shoulders - Standing Barbell Press
Sleep. Sleep may be one of the most overlooked principles in muscle building. It is when you are sleeping that your body releases the most growth hormones. These hormones aid in the recovery of damaged muscle cells. You will have more energy for the next days workout too. Try your best to get 6 to 8 hours of uninterrupted sleep during the night.
Exercising: Exercising, especially weight training, can systematically subject your body's muscles to such stress levels that they break down, causing those micro-tears.
Eating right: Dieting is also critical for building muscle. If you don't eat enough then the body won't receive the extra material to pad inches over your biceps. For muscle building, protein is the most important nutrient and hence a muscle building diet should be rich in protein.
Following these 5 rules of muscle building will have you getting big returns from your workout program.
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