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.
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.
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.
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!