Five Things You Should Keep in Mind to Build Muscle Faster

You may not know that when you’re trying to gain muscle, what you’re doing is wrecking your body so that it rebuilds itself better than when you started. With that in mind, it should be evident that there are a few things you need to keep in mind if you want to gain muscle as fast as possible. Safety is always a concern, of course, but there are a few things more that need to be kept track of. A structured muscle building program is a great start. Here’s the link to MI40X review. The product’s creator, Ben Pakulski, is my buddy.

Basic Strength Training

Before you start in on the intensive workouts specific to building muscle, you should start with basic strength training. Bench presses, overhead presses, barbell rows, and squats are all multi-joint exercises that will train your body to be able to lift more weight.

Weight is essential for gaining muscle. If you’re able to lift more weight, you’re pushing your body to a higher limit, meaning that limit will rise faster. It’s different between puffing little breaths into a balloon and simply taking a huge gulp of air in to inflate it in one go.

Going All-In

Now that you’ve built up a little strength in your bones, it’s time for the actual building of muscle. The key to this is high-intensity training sessions, 30-45 minutes long, done every other day. This may not sound like much, but remember that you’ll be pushing your body to the absolute limit during each of these. You’re going to need those rest days to let your body recover from the soreness.

During these sessions, load up a barbell with as much weight as you can handle. Test your limits at first to find the correct weight. Once found, you should be able to do 3 sets of 12 reps without having to set the barbell down.

If 10 or more reps doesn’t start a burn in your muscles, add more weight.

Rest

That being said, you need to know when to calm down. Those rest days are there for a reason, after all!

When you work out, you’re creating a myriad of little tears in your muscles. Said muscles then use protein and energy from food to rebuild them bigger and better. If you remain active when you’re not supposed to, though, they have to use that power to keep you going, which means your muscles aren’t growing as much as they could be.

Take a break from the running and cardio if it’s an off day. Instead, make sure you’re sleeping soundly, so your next workout is as good as your last.

Proper Form

If you’re not careful, you might injure yourself by having too much weight or positioning yourself incorrectly. If you tear something in your arms or legs, you won’t be able to work out while it heals, meaning you’ll be set back.

When lifting weights, you should be able to complete the exercise without leaning over or changing your position in any way. If you can’t, lift less weight. Finding a trainer to help you learn the correct forms for exercises is a tremendous help.

Besides, working out the same groups of muscles every day is a recipe for damage and disaster. Each day should alternate between your upper and lower body as far as it is well concerned ever

When to Adjust

If you aren’t changing up your workout to fit your new body, you’re not doing it right. When you find your current weights are too light, add more weight, and when that becomes too light, find new exercises to work every portion of your musculature.

Keep track of your progress and make the note when you think your muscles haven’t changed in a while. That’s a sure sign you need to switch something up.

Stop and Pose

And with that, there you have it. From exactly when and how to exercise to how to adjust your weight limit, as well as when you should hold off on exercising and maybe take a relaxing steam bath.

Once again, I cannot stress enough how important it is to remain safe when working out. Always have a buddy to spot you, and make sure to drink plenty of water during said workout, so you don’t become dehydrated and pass out.

Build those muscles, baby!

 

The Science of Natural Bodybuilding

There are many different ways to lose weight from fat and put it back on again as muscle. Most of them can seem rather undesirable when you take a closer look at them. Electroshock stimulation of the muscles in your arms, legs, and core, steroids and other drugs that leave you with nasty side effects. Not to mention the terribly debilitating diets that leave you gasping for food and drink, within an inch of your life.

Even faced with those side effects and consequences, scores of people each day decide to try them out, and then actually commit to continuing. There’s only one way to lose weight and gain muscle without developing some side effect. And that’s natural bodybuilding.

Natural bodybuilding is nothing more and nothing less than simply working out without any artificial influence. Leave the supplements, fancy electrical equipment, and minimalistic lunch at home. Because if you use any of these in conjunction with good old fashioned lifting weights and running on a treadmill, you’re doing it wrong.

There are, of course, many standards for bodybuilding floating around out there for your casual perusal. The only possible way for you to decide on which one is right for you is to go out and research them. Look up pictures, ask the experts, and maybe even just start training yourself up. Once you get to something you see as appropriate or desirable, you can ease up on the training and just plateau at that aesthetic peak you’ve decided on.

But how to do it right? Well, there’s a kind of upper limit on how much muscle one can develop if they’re a certain height. At least if they don’t want to resort to the unnatural solutions listed above. Thankfully for those who are interested in developing their bodies the natural way. There is a foolproof way to determine where the limit between natural and unnatural lies, as well as where the limit is to remain within aesthetic.

The aesthetic is the shorthand word that will be used to denote remaining proportionate, symmetrical and balanced between all your different muscle groups. If you were to train only your legs, for example and ended up looking like an upside-down Y with legs thicker than tree trunks and a torso thinner than sticks. Then you would have strayed outside aesthetic. The only problem with this definition is that there aren’t any clearly defined limits or numbers to adhere to.

There are a few standards that you can measure yourself at once you’ve reached some semblance of a finish line, but the one that is most universally accepted is the Fat-Free Mass Index or the FFMI.

The FFMI

Based on several studies done between 1995 and 2003, the absolute upper aesthetic limit for the FFMI is 25. This was decided upon by taking the high numbers from 84 users of artificial growth hormones and steroids as well as 74 non-users, and then adding in the numbers from all the Mr. America winners from 1939-1959. Of course, genetics and other factors may lead to you personally exceeding this average, but it’s agreed that if you’re higher than 30, then you begin to lose aesthetic normality and have a problem.

Of course, one has to consider that this limit was calculated based on competitive bodybuilders, whose entire purpose was to be bigger and more ripped than all the others that might enter. Don’t feel bad if you can’t approach this ‘average’ because the actual average in men is between 18 and 19, and an FFMI of 20 or over is considered exceeding expectations. Frank Zane’s FFMI from the 1970s was 25.3, and Arnold Schwarzenegger’s FFMI from the same time was 28.7.

To contrast, the FFMIs of the 2006 and 2007 Olympia’s were both over 30.

So.

So What?

Well, what do you think?

Exercise!

Go out and run! Join a gym! Find a treadmill and a few friends to bring it into your basement! Build up that body mass, feel the muscles begin to ripple across your body, and don’t feel bad if a few measly little numbers tell you you’re not good enough. You could probably beat those numbers up. If you are a complete beginner, learn a thing or two from this beginner body weight workout program.

And keep in mind that whatever shortcomings you may think you have, they’re scientifically proven to be better than the side effects of steroids, electroshock therapy, and other artificial solutions. Especially since the only proven difference between users and nonusers is muscle mass.

 

The Untold Secrets of Bodybuilding

Welcome to Bodyweight Bodybuilding. Our group aims to share with you the untold secrets of bodyweight and bodybuilding. You will learn from the best of the best. We will be sharing information relating to bodyweight workouts, including diets, tips, and motivation guide. Please stay tuned. Be sure to come back and visit us when our website is completed. Our web team is working as fast as they can to get the site up and running. We care about our fans and audience. If you’d like to suggest a topic to write or research, please do so. We will be glad to hear your feedback and suggestions.