Today I wanted to try and explain exactly what it takes to build muscle without going into too much complicated details.
I find that there are many people and authors out there today that more complicate this topic for you simply attract buying their latest program or their most recent supplement.
Now of course, I have my own muscle building program and I would recommend some supplements to you also, but I do not say that it is wrong. Today I just want to give you the right information that will hopefully clarify any confusion on what it takes to build the muscle in its essence.
I'll keep this beautiful and simple and based on personal experience, because ultimately, I think that your own personal experiences are the best way to measure any kind of results. You can not simply rely on "studies" or "University tests" as most of these tests is either biased or they are based on genetically gifted individuals.
What you need to do to build muscle?
Well let's think about this question for a moment.
First of all, understand that your body is more that satisfied to stay exactly as it is now. He would have enough change and it is programmed to be this way after thousands of years of evolution. This means that to make changes in the composition of our bodies, we will have to "coax" or convince by.
So aim today, muscle building, how persuade us our bodies to do this?
We have to give him a "reason" to grow!
There are several ways to do so, but I'll break into a few manageable pieces.
Caloric surplus:
One of the keys of the muscle and weight is increasingly consume more calories. The reason why we want to give our body more than calories is because if we want more of them that they are accustomed to the application, we need to feed with more fuel.
He thinks that if you want to travel further in a car. If a tank of gas received you for the moment, but you want to go further, you must have more than straight gas? It is the same for muscle building. Eat more so you have more energy to streak new muscle.
Now without going into great detail (which is not the point of this article), you cannot simply make on junk food. Make sure that eat you lean proteins, complex carbohydrates and healthy fats.
Progressive Overload:
Now that eat you enough to give your body "extra energy" you must insist on the muscles so that they respond by growing.
Your muscles are the size that they are based on the level of activity you've done in the past, your genetics and your strength.
We cannot change your genetics, but we can however change your power to a degree so that cause hypertrophy (muscle building) by weight training.
Simply put, you must start the progressively overload your body with some form of strength training.
Honestly, do become not too worried to find that "Spécial" program which will be better than all other programs out there. There are simply too many training programs to try to choose "the best" a.
From my experience, they all work! Sure some may be better than others, but in the end, you will get results no matter what program you try as long you follow the main rules of muscle building. Rely on the Foundation and principles instead of the program. In doing so, you will get results regardless of the program, you are on.
What are the principles and Foundation?
Progressive overload, adapt, appropriate form, mentality, rest and recovery.
Simple enough right?
The main thing is to continue focusing on muscle by overload with volume training, strengthen training in force and to give your body enough time to rest and recover and so to grow up!
This does not mean that you can keep just get stronger to the point that you run 1000lb bench presses, but by cycling your training through various stages, you will start to move closer to your genetic potential for muscle mass really what.
Eventually the gains will be more difficult to find, but if you just start, this will not be a problem.
Accept the inevitable:
By applying the right factors to build muscle, you will start to gain lean mass and you will start to take the weight which is good because that is what we are after.
However, you must also accept that when you gain the muscle it is almost impossible to not win a little fat while doing so.
Now I know there will be many people claiming that it is feasible, but from my experience, these are people who are genetically gifted and that they are the exception to the rule.
Others who tell you it can be people trying to sell you something.
Finally, you can earn fat gain to eliminate gaining muscles at a slower pace.
It is your choice, but for those of you who want to build some muscles severe as quickly and efficiently as possible, and then you just have to accept a bit of fat gain.
What is a "bit"?
Well for the most part, for each 4 lbs of muscle and lean body mass, you build, you will earn probably about 1-2 lbs of fat with this. Of course, is if you are straight and eat relatively clean.
Now you can say "I don't want to gain fat.
Just realize that muscle that build you in the phase of construction of your muscles on your body permanently provided that you continue training and eating right.
What you want to do is go to a muscle building phase for about 6 months or so or more (that is you) and then you want to go on a large fire of phase for a few months to burn the accumulated fat and keep muscle!
See how it works?
It is just the way it is and I have known this myself and it is not as bad as that. Most people do so continuously, and they add systematically 5-10 lbs of muscle every time that they do until they start to reach their full genetic potential.
The right thing to do is you receive also better whenever you go through these phases and you begin to optimize your earnings and improve your ratios of fat gain muscle.
Just accept a bit of fat when the muscle and would not insist on it. It happens to us all, and you will be certainly more grateful for the muscle after it is all said and done.
Conclusion:
Those are 3 simple areas of building muscle, which should help you understand a little better.
I hope it's simplified enough and it made you think over who is in my opinion the people one thing are too much of (which I sometimes).
Simplicity and always return to the essential.
Learn about these 3 things, it should put your mind at ease and let that focus on training, eat and enjoy the trip.
