How to Build Muscle Quickly and Efficiently
If you are thinking of hitting the gym you are probably doing it because you want to build muscle, lose weight or both. There are several ways how to build muscle. Many different sports will help you develop certain muscle groups, but what type of physical exercise is the most efficient one? The answer is definitely weight lifting. If you want to build muscle mass then there is no substitute for heavy lifting. Swimming, for example, is a good combination of muscle training and cardio, but it will only give you some muscle definition and a slender physique. Take note though, while swimming is not a good way to “get ripped”, it is definitely one of the healthiest sports and I recommend it to everyone. Other sports that require lots of pure muscle power are not necessarily good for muscle building as they train strength not mass – there is a slight difference. Besides, most sports put an increased load exclusively on separate muscle groups. For example, arm wrestling would be good for arms, but would not help you to develop strong leg muscles.
However, there are certain things you have to bear in mind before starting your weight lifting journey. This article will explain you the basics of muscle building and teach you how to build muscle relatively quickly, efficiently and safely. Time is money and I am sure you are a busy person with lots of other things going on in your life, therefore you cannot dedicate each and every day to gym. That is not a problem. You can get a beautiful muscular body without becoming a “gym rat”. Visiting gym every second day, at least 3 times a week should be enough for everyone to start seeing positive results after the first month. One workout should last about 1 and a half to two hours, meaning that you have to spend only about 6 hours per week working out in the gym to get the body you want.
While this might not seem like a big deal, you have to realize that you will have to put in constant effort to get the best results. Visiting the gym is only one part of the battle. You still have to follow a specific lifestyle and diet to get your muscles to grow. Muscles need to gather enough energy to develop. Therefore if you eat poorly, your muscle gain will be insignificant and eventually stop. Another important thing to remember is sleep. If you aren’t getting at least 8 hours of sleep daily, your muscles will have problems growing. Contrary to the popular belief, muscles do not grow while working out. Instead you make micro tears in your muscle fibers while lifting the weights and these microtears heal up during your sleep, forming a stronger and bigger muscle fiber.
As for the workout – do not go crazy with weights and don’t try to bite off more than you can chew. Warm up before every exercise and start out with smaller weights for the specific muscle group. However, do not make a mistake by stretching before weight lifting. Stretching relaxes the muscles and loosens the tendons, therefore increasing the chance of risk if heavy load is applied afterwards. Stretching is good after the workout but not before it.
When executing the exercises, study them first. Make sure you can perform the exercise with full range of motion in a relatively slow manner. You won’t be able to lift as much, but proper technique will ensure that you are really working the correct muscle groups and help you avoid injury. Do not be careless regarding your health; a simple trauma can pose as an obstacle to any further physical activities.
For muscle building it is best to stick with free weight exercises. Avoid machines or use them rarely. Free weights will help you exercise the most of the muscle and build mass, which is the most important step in building muscle. Some of the basic free weight exercises are squats, bench press and deadlifts. However, when executing squats and deadlifts a proper form is extremely important. These two exercises are some of the most traumatic in the sport and can lead to very serious back injuries when performed improperly and with heavy weights. There is no reward without risk, but you can minimize the risk by being smart about it. If you can, get a spotter to watch your form and how you perform the exercises. Hire the local gym trainer for a workout or two. He will teach you the basics how to build muscle without hurting yourself.
Lastly figure out what muscle groups you will train on each workout day. Devise a plan and write it down. It will help you stay on the track and you will clearly have an idea what to do on each workout. I recommend doing one big muscle group along with a smaller one ever time. For example, mix chest with triceps, back with biceps and legs with shoulders. Do abdominal exercises for about 15 minutes at the end of each workout. Sometimes doing abs only twice per week is enough as they already get workload from all the other exercises you do at the gym. Abdominals are involved in pretty much every exercise so you will develop them no matter what. Besides, low body fat usually is the key to shredded looking abdominal muscles.
As a final note I want to inform you that big does not necessarily mean being beautiful when it comes to muscles. The keywords are developed and defined. As long as you have low body fat and at least some overall muscular development which reveals abs, chest, v-taper back muscles, arms and legs, it is quite possible that you will be considered as aesthetic by the majority of society. The common perception of the most people is that bodybuilders and very bulky guys are not what is considered to be an ideal body. To be shredded you don’t have to be huge. For most guys, a year of constant and proper exercise should lead to a fit and attractive body. After then it is only a question of maintaining what you have.