1. Lift the weight for no more than three to four days a week. Doing so is not only unnecessary, but can quickly lead to over-training and stop your muscle building progress died in his songs, especially if you are doing other physical activities such as cardio or playing sports recreation on a regular basis.
3. Use the compound exercises of large and heavy lifting. Crouch, military presses, squats, bench presses, rows and chin ups should always be the main objective of your muscle building training programs. These were the best muscle building exercises since the beginning of time and that will never change.
4 Ever stronger and always try to follow your progress with a training log. Progressive overload is the most fundamental but often forgotten principle in weight training. He said that to move forward, you must constantly increase the amount of weight that you lift. Follow this rule and build you muscles and get stronger. Ignore it and you will get nowhere. If you are benching 225 right now, you better be banquettes 315 at this time next year if you want to build muscle.
5 Form with a multitude of rep ranges. This allows to focus the slow twitch and fast-twitch muscle fibers and optimizes your muscles, capacity-building. 1-20 Representatives should be used to target both fast twitch and slow muscle fibres.
6. Always change every 4-6 weeks of your weight training program. After 4 to 6 weeks on the same program, you will start to burn and will slow down your results. To keep your body in a muscle building State, be sure to change your workouts frequently. If you have been thrown for several years, this may need to be done every two weeks because you adapt more quickly to the same stimulus.
7 Commit seriously to eat. Good nutrition plays a huge role in your muscle building efforts. Without adequate calories you will never build muscle optimal. Force feed yourself if you have to and make sure you time your carbohydrates properly, i.e. training and breakfast, while cutting at night them if you want to stay lean while strengthening muscles.
8 Be sure to get at least 8-10 hours of sleep per day and take naps whenever possible. When you sleep, it is when you build muscle. Sleep is the time where you recover and grow. Without adequate sleep, you will never reach your true potential and your muscle strengthening in the gym can be wasted. Don't forget this important factor.
9 Use recovery methods. Training and eating properly is not sufficient to ensure more rapid muscle building results. You also of course use all recovery methods, you can accelerate your progress. Some of these include taking contrast or bathroom showers after training, stretching after training and on the days, icing, using foam rollers and anything you can think of to help you recover more quickly.
10 Find a good training partner. While I left for last on list building muscle, in fact, it may be the most important factor of all. Without a good training partner your results will be still lower than what they could be. It is imperative that you try to find someone to push you and compete if you really want to take your muscle building to the next level.
