Posts Tagged ‘build muscles tips’

Developing good habits is crucial to build muscle up on a long term basis. It is highly important to be consistently doing the right things if you want to keep building muscle. Unfortunately there are bad habits that many people pick up on the way that are limiting their muscle building progress. Here we have outlined the top 7 worst muscle building habits and included a few build muscles tips too:

1) The worst of all! Steroid usage is potentially harmful for many proven reasons such as:different coloured spots on the body, acne, swelling of the legs and feet, bad smelling breath and yellowing of the skin, dizziness, trembling, nausea, vomiting, liver damage, mood swings, premature balding, high blood pressure, palpitations, aching joints, cardiovascular disease and reduction of your final adult height.should you need more reason not to use steroids then take a look at these: pain on urination, testicular shrinkage, impotence, breast development and even sterility. I’m sure no more needs to be said about that.

2) Trying to lift excessive amounts of weight. Yes, trying to beat you training partner is great motivation but be really careful. Lifting too much weight can cause you to lose form and increase the chances of injury and won’t help you build muscles quickly. If you have o use momentum to lift the weight or you are unable t control it 100% whilst lifting or lowering you really ought to be reducing the amount of weight you are using.

3) Excessive protein intake. The average individual ought to be consuming 0.8-1 gram of protein/kilo of bodyweight/day and a hard training bodybuilder should not take on board more than 1.7 grams per bodyweight kilo. Consuming more protein than this increases your chances of getting osteoporosis and also it could lead to irreversible damage of your kidneys. Also homo-cysteine, a by-product of protein metabolism is a risk factor for heart disease so be careful!

4) Using stimulants like ephedrine has potentially dangerous side effects such as heart attack, heart palpitations, and stroke. Although these are not prohibited you would be wise to be extremely cautious and in fact would be a good deal better off not using them at all. you may give caffeine pills a go as they are much less dangerous. If you have any doubts at all make sure you ask a health care specialist.

5) Working out on an empty stomach is believed by some people to help burn off more fat. However most of your energy comes from carbohydrate therefore if you haven’t eaten you will have a great deal less energy and have virtually zero chance of having a decent training session. You will not be able to lift more than your previous personal best and you will most likely be left jittery, shaking and even dizzy after your training session possibly due to low blood sugar levels. Instead have a pre-workout meal including thing like rice, vegetables and fruit.

6) Neglecting to warm up and stretch sufficiently.Getting your body ready for exercise is essentail in order to prevent injuries like muscle tears and strains, what’s more it enhances your range of motion, flexibility, performance, and posture. It takes only around 10 minutes to do a decent warm up and it is time very well spent. 

7) Not keeping a training diary. If you don’t have this how can you tell if you are making progress or not? How can you keep a track on your personal best lifts. A training diary is motivational and easy to do. Why aren’t you keeping one.

OK, bear in mind the above points and make changes if you have to but mainly use your common sense and think about the long term.

In your quest to build muscles as fast as humanly possible here are a few quick tips to help you on your way. No messing around here seven top build muscles tips:

1) Eat frequently and often. If you are new to trying to bulk up and increase your muscles mass then you may find it difficult to eat enough food to build muscle. To get past this problem you ought to consume 5-7 snacks and meals each day and eat double your usual portions.

2) Rest plentifully. Your muscles need times to rest in order to grow. They do no grow in the gym. So just as you should workout to build muscle mass you should also rest a lot to get big.

3) Restrict your training to less than 45 minutes a workout. A hormone that is detrimental to muscle building is released at around this time marker. Finishing your training after more than 30 to 45 minutes means that your body’s hormones are at the perfect level to support muscle building.

4) Keep a training diary. tracking your improvements provides information on what training routines work well for you. You can make use of them again at a later date. They also mean that you can have purposeful goals for every single workout which enhances your motivation and shows that you are progressing.

5) Make use of supplements. If you have cash spare make use of the following supplements to enhance you progress: essential fatty acids, whey protein, multivitamins and possibly creatine. You can make excellent progress even if you can’t afford supplements so do not lose heart.

6) Train with intensity and purpose. Keep intensity levels as high as possible in your training sessions by using techniques such as: drop sets, negatives, super sets and giant sets.

7) Never ever give up! You are going to be in this for the long haul. Sure you want to get big as soon as possible but remember the journey to get what you want is half the fun. So with those brutally effective building muscle tips in mind go out and get huge.