Build muscle, but how?
Muscles – they are the holy grail of bodybuilders all over the world. We torture ourselves for them and there is no better feeling than that when you look in the mirror and find that you have gained new muscle mass and are closer to your bodybuilding ideal. Because which strength athletes do not want to build muscle quickly.
Building muscle is the proof-the justification-that the torment, the many hours in the gym, was worth it – the sign that you’ve won and built more muscle with your training.
Unfortunately, muscle building is easy for some bodybuilders to achieve, and many others who want to build muscle fast have big problems with it. The entire muscle-building problem is aggravated by completely different strategies, which should lead to a quick build-up of muscle mass and technical terms that are thrown around in bodybuilding magazines and on the internet.
Although the tips in popular magazines are intended to help those seeking advice in terms of building muscle, but they often do the opposite. They leave irritated athletes, who then continue to be stuck in a neutral zone and can not achieve the desired build-up of muscle in the desired manner.
If you are one of those who have arrived on a plateau and stagnate muscle, then keep reading.
Here are 10 rules on how to build muscle permanently and, most importantly, how to gain the muscle mass gained.
1. Start training as early as possible
If you want to get the best possible muscle gain as a result of your training efforts in the studio, you should start early. That’s not just to say that it’s good to train early in the morning, but above all that it’s very helpful to start your bodybuilding career at a relatively young age.
When you start exercising in the morning, your body’s metabolic rate is at a high level throughout the day. In addition, important nutrients for muscle building over a longer period can be utilized by the body, as if trained only in the evening. Above all, the body has more time to better utilize most of the daily protein intake, which can increase the build-up of lean muscle mass.
Starting bodybuilding training at a young age is by far the best way to achieve great muscle gains. This is not only because the body reacts best to the training stimuli at a young age, but it is also simply because of the much larger window of opportunity to gain cumulative muscle gains over the years, provided, of course, you remain true to bodybuilding.
Anyone who starts bodybuilding at an early age can build an excellent backbone, both physically and mentally, that can lead to the ultimate in physique and muscle building over the years.
2. Keep things as simple as possible
More than any other sport, bodybuilding can be extremely complex and complicated – from the myriad of training methods and training plans to a wide variety of different sports nutrition products.
For bodybuilding beginners, it all seems very complicated, making it literally overwhelming-to the point that a “burn-out” syndrome becomes a real phenomenon for many young bodybuilders. Anyone who gets too bogged down and thus makes everything even more complicated robs one of his motivation and the focus on the essentials.
In order to build muscle as well as possible and to build up mass over the years, things should be kept as simple as possible.
But even if you make everything possible simple, you should still keep your eyes open. That means being reasonably willing to experiment with new training methods, diversify diets and test new muscle building products. But you should always prefer the proven basics and consider the experiments only as a small additional part.
It’s easy here too;
If a new workout plan, diet, or muscle building product does not bring you the desired results, return to the basics you’ve had good results with earlier.
3. Use only the best muscle building products
It’s amazing that there are still people out there claiming that sports nutrition products are unnecessary. But the fact is that a whole range of nutritional supplements are very positive for the training effect because among other things, vitamins and other nutrients for the general health can be supplied in sufficient quantity. Furthermore, many sports nutrition products support faster recovery after hard workouts, as the need for amino acids, vitamins, minerals and other nutrients is increased through hard training.
Muscle building products can also be used very well after a few months of getting used to by bodybuilding newbies as they build up the muscle advancements, significantly accelerating. But especially for “old hands” who have been doing bodybuilding for a long time, sports nutrition products are helpful for success.
They also help bodybuilders who have been in bodybuilding for many years to maintain muscle and build muscle mass.
Finally, quite simply: who uses no supplements, who will not be able to get the most out of his training, if the training goal is to build muscle. Without products like BCAAs, glutamine, proteins, regeneration can take significantly longer and you become more susceptible to overtraining
You can buy sports nutrition products like protein powder, pre-workout products, amino acids, testosterone boosters and creatine in different variations. Especially hard-training bodybuilders who want to continue to build muscle should take meaningful sports nutrition products as a supplement to the normal diet.
4. Forget the other athletes in your gym, focus on yourself
Bodybuilding means building your body better than the bodybuilder next to you and pushing him off the stage in front of hundreds of fans at a bodybuilding championship. Correctly? Not correct!
Bodybuilding competitions have this goal, but bodybuilding itself is an individual sport. You try to work out in bodybuilding in a strategic way and through the training, the diet and supplements mentioned above, to achieve an increase in strength and significant, consistent muscle growth. Bodybuilding revolves around building strength and symmetry, transforming the body into a work of art. Bodybuilding is a very personal story.
Especially young bodybuilders are almost constantly in a competitive situation. They compare a day in and day out with bodybuilding professionals who see them in classic magazines and on videos. It’s no wonder that the images they see in the magazines are considered a standard for success.
In order to make lasting progress in building muscle, you have to decide what success means to you personally. But that also means forget the daily “competition” with other athletes from your studio. Instead, you should have a competition with yourself that will make you better, bulkier, and stronger every day than you were yesterday.
If you set your own standards for success and drive yourself to ever higher and harder goals, then you will ultimately win. And if you keep this system for the rest of your bodybuilding career, you will be the permanent winner. Build muscle fast. It’s actually that easy.
5. Ignore fads and bizarre aids
Fads and ever new remedies are indispensable in the bodybuilding industry. It seems that every week there would be the debut of a new diet product, a fat-way belt, or some other virtual miracle. Even if the temptation is great to try as much as possible – either lose fat as quickly as possible or build muscle – the advertising shows a different picture; Frustration and low tide in the account.
Although it seems tempting, no matter how good it sounds, it’s mostly just distractions that can derail your future development. So stay away from fads and gimmicks and concentrate on known things that bring something.
6. Rest and regeneration – automatically
While most bodybuilders focus on training and have a never-ending enthusiasm for coming into the studio to squeeze one sentence at a time, there are very few bodybuilders who pay enough attention to the recovery. That’s a big mistake.
However, recent scientific studies show that adequate recovery from hard workouts is much more important than was anticipated a few years ago. Research shows the important role that inflammatory processes play in the function of the immune system and muscle growth. Therefore, a regeneration plan should be intense, precise, and durable to properly counteract training-related inflammatory processes.
Resistance is the key-correct regeneration should be an automatic strategy for optimal muscle growth and should be done with just as much enthusiasm as the workout itself. Sure, the regeneration diet, sleep, adequate fluid, etc.-is not nearly as impressive As if you set a new maximum bench press performance, but the results of proper regeneration-the muscle growth-are much more impressive in the long term.
7. Training with heavyweights
It’s a fact that composite exercises such as squats, deadlifts and bench presses-which address different muscle groups simultaneously-dramatically outperform all other mass-building exercises. This is because composite exercises are predominantly responsive to fast-twitch muscle fibers that grow fast and are responsible for extreme release of energy. In contrast, slow-twitch muscle fibers are more important for increasing endurance performance.
But even though the composite exercises are the best way to build muscle quickly, it should be done correctly that is, hard, with the right intensity, and a proper movement. Although many bodybuilders make the mistake of thinking that “heavy training” means moving a weight that is heavy because of some objective criteria, the term “heavy” should be subjective in this context. It is determined by the respective conditioning, the age and a number of other factors.
In other words, heavy training does not mean lifting a weight objectively heavy, but a weight that is personally very difficult for you to hormonally trigger the maximum possible muscle-building response of the body to quickly build muscle mass.
8. No too fast change of exercise plan
If you change from one side to the other during sleep, it will not provide you with a good rest or a good body. Applied to the training means that by a constant change of training, also a good muscle is not possible. This is one of the reasons why many bodybuilders fail when it comes to building muscle mass over a very long period of time. What exactly does that mean? Too frequent change of exercise plan.
Although it is very important to regularly change the training plan if this no longer brings the desired results. There are still too many bodybuilders changing their exercise plan too often.
It is true that variation and regular modification of the “shocking muscles” training program and the associated adaptation effects in the muscle are very important for muscle building.
Unfortunately, the body adapts to changes relatively slowly and therefore takes time to respond to the change as desired. The muscle growth desired due to the changes in the training plan, therefore, only relatively slowly over a longer period, with a continuous repetition of the exercise procedure.
It should, therefore, be avoided to change the training plan too often. The muscles are thereby irritated and negatively “shocked”, with the result that they can no longer optimally respond to training stimuli by adjusting and building muscle.
9. Modify the muscle building training plan in case of stagnation
Just as inconvenient as changing too fast a workout plan is a stubborn pursuit of a workout plan over many months. The time of a change has come when the results obtained with his training plan, are always lower. Despite hard training, the result in terms of muscle building is then becoming more modest.
Anyone who finds stagnation in their training and wants to continue to build muscle, for whom it is extremely important that he immediately says goodbye to his training plan and uses a new training concept. Even if you have achieved good results with the current program in the past and the training plan has thus worked. However, it is very important that a training plan should not be changed until there are no more successes.
By sticking to your training schedule until the point of maximum effectiveness is reached, you can ride the wave until it eventually dies down. At this point, the training plan should first be changed.
10. Say “no” to hard diets
The first rule in terms of building muscle is: do not lose muscle.
Although a diet is important for a tough look, a diet is always dangerous because it is extremely difficult to lose body fat without losing some of the muscle mass.
So what is the key to an impressive physique with well-trained but still massive muscles?
Very easily; Try to keep your body fat level low by eating well and adding endurance training to your training plan in addition to your strength training.
Strict dieting is also dangerous because most people do not do it correctly. Either they still eat too much, at the wrong times or they eat too little, putting the body in a starvation mode and the fat burning comes to a standstill. But even if the diet is done correctly, the risk of losing lean muscle mass is still real, due to the hormonal changes caused by exercise and diet.
Of every kilo of bodyweight that is lost during a wrong diet, 60% of muscle and only 40% of fat is not a good ratio for permanent muscle growth.
The best thing to do is to avoid using larger diets as much as possible. Instead, you should provide the body with exactly what it needs. This means a higher calorie intake on hard training days, as on non-training days or training days where only moderately trained. The vast absence of sugary foods and saturated fats. Instead, an adequate supply of high-quality protein, essential fatty acids and complex carbohydrates.
For bodybuilders looking to build muscle, the diet should be functional-you should consider it a tool-one of many in the bodybuilder’s arsenal. Try to control the body fat content of the body and immediately respond moderately to an increase in body fat. In this way, you can achieve a hard, well-dressed look without risking a long-term muscle-building effect due to too hard a diet.
It’s easy to get off the track, to train hard and still not see any results. It is just as easy to fall for the newest and supposedly best training plan, to propagate the alleged “experts” and to bring great results with little effort. In the end, however, whether you are stuck in your rut or seduced by the latest, complicated training theory, the result is the same: frustration and stagnation.
For those who want to build muscle and for the long term, patience and the right concept are important for success. And, if you can implement the first two rules that lead to success, “start as early as possible” and “keep things as simple as possible”, then the others follow almost automatically.
Muscle building is not easy to achieve-and works slowly for most people but it’s definitely possible if you take your time-guaranteed! Concentrate on these 10 simple rules if you want to seriously build muscle. You will then be sure to achieve satisfactory results and achieve permanent muscle growth.