Quick Muscle Building Tips for Body Building

Posted on Wednesday, 21 July 2010 by admin

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There is information going around both on and offline about how to build up muscle rapidly. As a personal trainer, I can recommend some little known facts that will help you in building muscle. These tips will help you to get going on your quest to build up your muscle mass.

I frequently notice that people say that you should train each muscle group only once a week. This may produce good results for hardcore bodybuilders; however, this is not the case for most individuals.

Of course you should not be overtraining, however like most things in life, one will not get better at something by just practicing once a week, and this is also true to some extent with bodybuilding as well.

You should be training muscle groups no less than twice a week. Essentially, you should push your body through spurts of near overtraining and then ease off into periods of under training. This is beneficial when there is much strain for the body to manage and other times when they body has more time to recuperate and build stamina for another push. By using this method, you will avoid hitting training plateaus.

Limit your workout sessions to 45 minutes. If you think this time is too short, then your exercise program is too long, or you do not workout intensely enough. 45 minutes is ample time if you concentrate on intensity and focus on the task at hand.

If your workouts go longer than 45 minutes, then what will happen is that the testosterone levels decrease dramatically because of the increased production of cortisol, which causes the body to eat muscle tissue, and store fat, which is the opposite of what we are going for.

You need to set cycles for your training, meaning that after sometime your muscle will not be urged into growing by the same regimens because the body will have become accustomed to the workout and can handle it already. Change up your regimen before your gains begin to lessen.

As well, do not try to change your regimen around too frequently. If you do this, you can confuse your body’s muscles and it will halt working towards a nice groove.

Significant gains will most likely not happen for you if you do not do the proper exercises. The traditional time proven muscle building exercises are the multi-joint exercises that are called compound exercises.

The best multi-joint exercises are dead lifts, bench presses, rows, squats, pull-ups, shoulder presses and any exercise that moves your whole body through the air, but not just moving individual appendages. If you practice these exercises along with a few of their variations and incorporate a proper muscle building diet then you will easily stimulate muscle mass growth.

By taking all of the above advice into consideration, and combining both a proper muscle building diet and exercise you will be huge in no time!

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