How to Build Muscle and Get BigJul 20, 2016 | by: Team A8
Building muscle and getting big is a question on the mind of many. While the answer certainly includes lifting weights, there are other variables that need to be factored into the formula in order to produce the intended results. Below are a few instructive tips that, along with effort and persistence, will help you build muscle and acquire the body you desire.
While weight lifting is necessary to get big, without proper nutrition your exercising efforts will most likely all be in vain. Every meal needs to contain the correct balance of carbohydrates, protein and fats, namely 40% carbohydrates, 40% protein and 20% fats. A skewed balance of these components will inhibit your body from completing the task of turning nutrients into muscle. For instance, a carbohydrate-laden meal will compel your body to store excess carbs in the form of undesired fat. On the other hand, a protein-laden repast will cause the body to fail in converting protein to muscle due to the shortage of energy that will stem from lack of carbohydrates.
The act of lifting weights stimulates muscles, drives change, and produces muscle growth. 4 to 5 weight training sessions a week of no longer than 1 hour will get you the results you seek. However, it is imperative that you change up your workout routine to avoid muscle stagnation. This is when the muscle, or muscle group, becomes acclimated to the same workout to which it has been subjected over and over again. Repeating the same routine causes the muscles to no longer be stimulated and cease to grow. While performing the same workout may produce results at first, after a few weeks you will hit a plateau and no longer experience any positive results. So change your routine often; alternate the order of the exercises, the number of reps and sets, even the periods of rest between sets. In addition to changing it up, your weight training needs to involve a progressive increase of weight, or poundage, in order for you to make gains in both size and strength. But not until you start to consistently reach your number of reps and sets with the current poundage. Increasing poundage will promote continuous growth and keep away the dreaded plateau.
Supplements are promoted as substances that give extra energy when lifting weights; however, some supplements on the market, such as anabolic steroids, are hazardous to your health as well as illegal for consumption. There are supplements that are backed by scientific evidence as substances that do in fact assist in muscle development such as creatine, nitric oxide, whey protein and glutamine. Many supplements come with adverse side effects. It is incumbent on you to decide whether or not to engage in their use. It is also strongly advised that you consult your physician prior to taking any supplements.
Sleep is an integral part of getting big. Muscle growth takes place while you’re asleep, so to experience the best results for your training efforts, you should get 8 hours of sleep on a regular basis; otherwise, your body building formula will be incomplete.