Every bodybuilder wants to know how to gain lean muscle. Having a good understanding about basic bodybuilding principles including training frequency, the types of exercises to perform and the importance of diet can help develop bodybuilding strength and build muscle mass fast and naturally. There is no need to resort to the use of artificial drugs to accelerate muscle gain. You might look good in the short term but your health will suffer in the long term. When the side effects occur that's when the regrets will set in. This article will provide 6 tips on how to gain lean muscle and to stay healthy and drug free.
Tip #1: Training Frequency
Many bodybuilders get caught up training for hours on end several times a week. Over training severely hampers your results by cannibalizing muscle and leaving inadequate time for muscle repair. You might be surprised to know that great results can be achieved by training as little as ½ an hour per workout three times a week. The key is intensity, doing the correct exercises and training to failure. By minimizing the rest between sets you also reap cardiovascular benefit and burn up body fat. Learn about the economy of exercise and watch how your gains accelerate.
Tip #2: Reps
For building lean muscle and bodybuilding strength you should keep your repetitions low. 6-10 reps is a good guideline to work with. Once you are strong enough to perform the exercise with correct form and can achieve 10 to 12 reps then you need to raise the weight. As you get stronger you will build muscle mass. Always train until failure to make sure that you are working the muscle to maximum capacity.
Tip #3: Get a training partner
Organizing a training partner can be great for motivation. They can provide support and push you to achieve additional reps that you would otherwise not accomplish. When you are doing exercises such as the bench press or squats you really benefit from having someone spot you. This allows you to attempt extra repetitions without fear of pinning yourself to the bench. Find someone who has similar aims to you and form an alliance. By training together you will both benefit.
Tip #4: Incorporate sound dietary principles.
One of the most important principles to get huge bodybuilding is to have a well balanced diet. You need adequate protein, carbohydrates and fat. Carbohydrates provide energy and aid in recovery. Protein is the building blocks of muscle. Even fats are important but you need to know which kind. Saturated and trans fats are generally detrimental but unsaturated fats are beneficial. Make sure you learn about which foods belong to which food group so that you can create a properly structured meal plan. 5-6 small meals a day is the best way to go. You will need to correctly break down each meal to contain the correct food groups. Calorie intake is also important. As you get stronger and grow in size you should raise your calorie intake.
Tip #5: Learn about exercise.
Different exercises work different muscles. Compound exercises are generally the best to gain lean muscle. They work several muscle groups concurrently. Specifically, these are bent over rows, squats, bench press, bicep curls and shoulder press. They work the muscles to build mass and strength at the same time. These exercises also require good balance which works the musculature associated with maintaining balance.
Tip #6: Get plenty of rest.
Getting adequate rest ensures that you properly recover and maintain the necessary energy levels for hard training. You would be surprised how much energy can be consumed if you are maxing out your workouts. It is also dangerous to train if you are tired because you can easily injure yourself.
Following the above tips on how to gain lean muscle will provide you with a solid foundation and provide plenty of avenue for additional research. You will achieve bodybuilding strength and build mass is you develop a consistent and disciplined approach.
Mike Johnston has been training with weights and bodybuilding for over fifteen years. He has trained alongside many champions and through education, trial and error developed the knowledge to know what works. His muscle ebook is the ideal guide for aspiring bodybuilders to shorten the learning curve.
Article Source: http://EzineArticles.com/?expert=Michael_Johnston
Many bodybuilders get caught up training for hours on end several times a week. Over training severely hampers your results by cannibalizing muscle and leaving inadequate time for muscle repair. You might be surprised to know that great results can be achieved by training as little as ½ an hour per workout three times a week. The key is intensity, doing the correct exercises and training to failure. By minimizing the rest between sets you also reap cardiovascular benefit and burn up body fat. Learn about the economy of exercise and watch how your gains accelerate.
Tip #2: Reps
For building lean muscle and bodybuilding strength you should keep your repetitions low. 6-10 reps is a good guideline to work with. Once you are strong enough to perform the exercise with correct form and can achieve 10 to 12 reps then you need to raise the weight. As you get stronger you will build muscle mass. Always train until failure to make sure that you are working the muscle to maximum capacity.
Tip #3: Get a training partner
Organizing a training partner can be great for motivation. They can provide support and push you to achieve additional reps that you would otherwise not accomplish. When you are doing exercises such as the bench press or squats you really benefit from having someone spot you. This allows you to attempt extra repetitions without fear of pinning yourself to the bench. Find someone who has similar aims to you and form an alliance. By training together you will both benefit.
Tip #4: Incorporate sound dietary principles.
One of the most important principles to get huge bodybuilding is to have a well balanced diet. You need adequate protein, carbohydrates and fat. Carbohydrates provide energy and aid in recovery. Protein is the building blocks of muscle. Even fats are important but you need to know which kind. Saturated and trans fats are generally detrimental but unsaturated fats are beneficial. Make sure you learn about which foods belong to which food group so that you can create a properly structured meal plan. 5-6 small meals a day is the best way to go. You will need to correctly break down each meal to contain the correct food groups. Calorie intake is also important. As you get stronger and grow in size you should raise your calorie intake.
Tip #5: Learn about exercise.
Different exercises work different muscles. Compound exercises are generally the best to gain lean muscle. They work several muscle groups concurrently. Specifically, these are bent over rows, squats, bench press, bicep curls and shoulder press. They work the muscles to build mass and strength at the same time. These exercises also require good balance which works the musculature associated with maintaining balance.
Tip #6: Get plenty of rest.
Getting adequate rest ensures that you properly recover and maintain the necessary energy levels for hard training. You would be surprised how much energy can be consumed if you are maxing out your workouts. It is also dangerous to train if you are tired because you can easily injure yourself.
Following the above tips on how to gain lean muscle will provide you with a solid foundation and provide plenty of avenue for additional research. You will achieve bodybuilding strength and build mass is you develop a consistent and disciplined approach.
Mike Johnston has been training with weights and bodybuilding for over fifteen years. He has trained alongside many champions and through education, trial and error developed the knowledge to know what works. His muscle ebook is the ideal guide for aspiring bodybuilders to shorten the learning curve.
Article Source: http://EzineArticles.com/?expert=Michael_Johnston
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