Posts Tagged ‘build muscles up’

We hear loads of advice and guidance on what to do to build up muscle but much of it is conflicting. For that very reason we are going to set the record straight on a numberof different issues right here and now. Here we go, 7 things not to do when trying to build muscle up:

1) Train for more than 45 minutes. training longer than this can be counter productive as at this point a hormone is released that actually inhibits the muscle building process, train for less than this and the hormones are at the right level for building muscle.

2) Follow a ‘see food’ diet. Often you hear people say to eat as much of everything as you possibly can. Well of course we need extra calories to add muscle mass but do you really believe that stuffing yourself full of E numbers, fatty red meats, fast food, simple carbs (sugars) and so on is going to be healthy for you long term. Of course not stay with the nutritious muscle building foods and these will then make sure that you develop lean muscle mass and prevent your body suffering long term health problems.

3) exercises that isolate individual muscles. That refers to exercises such as tricep presses that place focus on one individual muscle alone. This is not a very efficient use of either your energy or time. Stick to multi joint exercises like presses, squats, pull ups and so on. Muscle growth is triggered in more than just one muscle at a time.

4) Ignoring cardio-vascular fitness. I’m sure you have heard that you should avoid aerobic stuff as it uses up valuable calories that could be used for burning muscle. yes this is correct but come on there is a sensible balance to be had. Sure get big, but do you really not want to be able to walk up a few flights of stairs without losing your breathe. For long term health include aerobic exercise 2-3 times a week in your program and eat more calories to make up for this energy use-age.

5) Alter your exercises a great deal. You may know that variety keeps the muscles growing, that is true but at the same time not allowing your muscle to establish an exercise groovecan also stop you from making the progress you otherwise could do. Use an exercise for two or thress months before you drop it.

6) Over train. A major cause of limited muscle building progress is over training. One to two workouts a week for each muscle group should sufficient fro most people.

7) Give in. Too may people give in when there muscle growth diminishes. This is the exact time when you should be rising to the challenge and training with more intensity, paying attention to muscle building nutrition and showing determination.

Go get em!

We hear loads of advice and guidance on what to do to build up muscle but much of it is conflicting. For that reason we are going to clear up a few things right now about what not to do to build up muscles. Here we go, 7 things not to do when trying to build muscle up:

1) Train for more than 45 minutes. training longer than this can actually inhibit muscle gains because at this point a hormone is produced that limits the muscle building process, train for less than 45 minutes and the hormones level is about correct for building muscle.

2) Eat lots of all types of food. Often you hear people say to eat as much of everything as you possibly can. Well of course we need extra calories to add muscle mass but do you really believe that stuffing yourself full of E numbers, fatty red meats, fast food, simple carbs (sugars) and so on is going to be healthy for you long term. Of course not, stick to sensible nutritious foods and you will put on lean muscle mass and save your body from long term health problems too.

3) Isolation muscle building exercises. That refers to exercises such as tricep presses that place focus on one individual muscle alone. This is not a very efficient use of either your energy or time. Stick to multi joint exercises like presses, squats, pull ups and so on. Muscle growth is triggered in more than just one muscle at a time.

4) Do not ignore aerobic exercise. I’m sure you have heard that you should steer clear of aerobic stuff as it consumes valuable calories that could be put towards building muscle. yes this is true but come on there is a sensible balance here. Sure get big but do you want to be huge and not be able to walk up a few flights of stairs without panting. For long term health include aerobic exercise 2-3 times a week in your program and eat more calories to make up for this energy use-age.

5) Change exercises too much. You may know that variety ensures muscles keep growing, that is correct but naturally at the same time not letting your muscles establish an exercise rhythm can also limit your progress that you might otherwise make. train with a new exercise for at least 8 weeks before changing it.

6) Over train. A major cause of limited muscle building progress is over training. The majority of people will make good gains from just two workouts a week.

7) Give in. Too many people give up when their muscle growth slows down. This is the exact time when you should be rising to the challenge and training with more intensity, paying attention to muscle building nutrition and showing determination.

Go get massive!

When trying to build muscle up it is very easy to get carried away and sabotage your own progress and also to put yourself at risk of injury or illness without even realising it. Sure it is fantastic that you wish to train and build muscle up but at the same time just one single injury, one moment of carelessness can put you out of action for weeks or months and with consequences related to both health and financial matters. Such traumatic incidents can easily be avoided by adhering to the following guidelines. Here we go with our build muscle up safely guidelines:

1) Always check and double check you have put the barbell collars on before you start lifting. Just a slight looseness of a collar can cause one side to be heavier. The heavier side will drop down and the weight disc can slip further and drop off. When this occurs that side of the bar will be extremely light and leveraged upwards by the heavy side. The barbell will then swing through the air and could do some real damage to people or equipment!

2) Use a spotter if you sre doing one rep maximums. This is someone who can aid you should you not be able to push or lift the bar back up. The last thing you want to occur is to have yourself stuck weighted down by a heavy barbell, you may laugh but I’ve seen it happen.

3) If you are ill stay away from the gym. sounds really obvious yet I often see people spluttering and coughing there way through a workout whilst running a fever also. More often than not the trainer beats none of their best scores and only lands themselves in bed for a few days. Exercise lowers the immune system for a while and if you are already feeling sick this is when the virus will capitalize on your weakness and take a hold of you more.

4) Maintain correct technique. Performing squats with a bent over back, swinging barbell curls and so on will not only produce little muscle growth, because they do not target the muscle properly but they will also put you at risk of serious injury. Use strict form all the time.

5) Don’t do too much. It is very common when motivation is high especially for newbie’s that you want to lift weights as often as possible. This motivation is good but training everyday or even every other day will probably be too much for most people unless it is a split routine. You will actually weaken your muscles if you workout again when they are not yet fully recovered.

6) Failure to follow a decent diet. Emphasis will have to be placed on muscle building nutrition if you want your muscles to grow. You will be wasting your time in the gym if you are not taking on board enough calories to support muscle growth. Throughout the day consume high quality meals.

7) Boasting to you gym partner. Attempting to more than your mates can end with disastrous results. It is much more productive to try to beat your own personal best scores. Keep track of your progress every session with a training diary so you know what score to beat. This is much more beneficial and safer for you.

Warm up adequately. If you don’t your muscles are much more likely to strain and snap. This could possibly restrict your participation for months. It is very simple to do, 5-10 minutes cardio, stretching exercises followed by a few warm up reps will do fine.

With those above guidelines in mind and with correct muscle building nutrition there is no reason why you should not build muscle up happily and safely where ever you train.