Working out and improving the state of your physique takes, you guessed it, a lot of hard work. There are people that have the misguided notion that they can go from a scrawny little person to a man with bulging muscles by lifting weights a few times a week.
The truth is that increasing the amount of muscles that you have and reducing the amount of body fat, requires a lot of time, devotion, and dedication. If you are just starting out then accept the reality that getting those defined pecs, sculpted abs, and bulging biceps are going to take time and a lot of sacrifice on your part.
But in the end, when you have achieved your goal, and have that buff body that you have dreamed of having, all of the hard work will have been worth it.
How to Build Muscle Mass
The most important step involved in building muscle mass, and stimulating its growth is with old-fashioned hard work. That means you are going to have to hit the gym and do the work. Determine your physical goals and develop an exercise and lifting plan that will help you to get the muscles that you want to gain.
For beginners in the world of bodybuilding, you are going to need to work out your full body a minimum of three times a week. Incorporate a variety of exercises or movement into your routine to work your entire body. Consider combining time spent doing deadlifts, squats, military press, chin-ups, and the bench press when working out. When training, remember that either you can work the entire body, or you can split up your routines. If you split up your system, one day can be spent with a focus on the back, chest, shoulders and arms, while the next day is spent focusing on your lower body and legs.
Progression is Crucial
Getting the full effects of a weight lifting routine is achieved if there is a gradual progression for weights lifted. Progressively increasing the amount of weight that you are lifting helps you to reach your ultimate goal, increased muscle mass. Simply put, “The law of progressive overload simply says that you must increase the amount of reps or the weight lifted every single workout (or as close to this as humanly possible) in order to ignite muscle growth.”
Along with progressive overload, the number of reps, or repetitions completed, is essential for the growth of muscles. When working in the lower range of 3 to 6 reps, you are building muscle strength, but not muscle growth. When doing reps of 8 to 12, the ideal number, you are not only building your strength but you are stimulating muscle growth as well. Reps in higher rangers, such as 15 to 20, can stimulate muscle growth, but not to the extent of the optimal number of reps body builders do.
Watch Your Diet
Stimulating muscle growth does not only depend on the exercises that you do, but it also depends on the type of diet that you have. One of the most important things is to stay hydrated. Water is one of the most important things to consume when working out. Along with water, you need to consume proper foods, this means including plenty of protein into your diet. The consumption of protein helps with the growth and strength of muscle mass. The rule of thumb for protein consumption is Lean Mass Weight (Kg/lbs.) x 2.75 = Daily Protein Requirement. Good protein sources include – steak, pork, chicken, eggs, cheese, nuts, seeds, seafood, and also whey and other protein shakes.
Along with protein, eat the correct amount of healthy fats, decrease the amount of carbohydrates in your life, and never forget that supplements can help with both overall health and stimulating muscle growth. A combination of diet, exercise, and overall healthy living can help you achieve the body goals you desire.
When all of these factors are combined you will be able to speed up the rate of your muscle growth and start to see results as soon as possible.
Guest Blog Post Written By: Geoff Howard.
Geoff is a former personal trainer who is now the owner of Mutant Nutrition.
He is passionate about training and fitness and enjoys sharing his knowledge with others.