Friday, 28 October 2016

Muscle Building Tips - What Helps Build Muscle?

There are many people who want to build muscle mass as part of their plan to improve their body shape. If you are one of those people who want to put on a few pounds of lean muscle, this article is for you. It’s very important to learn the procedures required for muscle building before you take action.

Many people who chose to train without using productive methods end up getting no results. If you want to succeed in building a muscular body you should take time to learn about the nutrition and training principles for building muscle, then you’ll be better able to put into practice a good plan of action to reach your ultimate potential.

The process of building bigger muscle naturally must be fed and encourage by a balance in nutrition and weight training requirements. For nutrition, the most important variables that have to be addressed are calories and macronutrients. For weight training you need to lift weights with the right structure of reps, sets and exercises optimized for progressive overload.

I think most people know that lifting weights is an important requirement of building muscle. But many people do not know how crucial it is for weight lifting to be integrated with a good nutrition plan. One of the first nutrition component that you have to understand is the calorie requirement. You must be eating at a calorie surplus to gain any body mass weight.

According to, a calorie surplus means consuming more calories than your body burns. In order to build muscle you'll be consuming more calories than you need to maintain your body weight. A good rule of term to find the specific amount of calories you should be consuming everyday to gain muscle is multiplying your body weight by a number between 16-18.

When you have your daily caloric requirement figured out you then have to focus on your macronutrients breakdown: carbohydrate, protein and fat percentages of your total daily calorie intake. When you are on a muscle building program all three of these macronutrients must be included in your daily nutrition intake. It’s also very important that they are balanced in proportion.
When it comes to lifting weights to build muscle the key is to have a good program designed to help you progress with strength gains efficiently. Whenever you hit the gym your aim should be to lift to get stronger and keep overloading the muscles. If you start with a weight that feels heavy, but next workout or two it feels lighter don't stick with it.

You should always be aiming to progress with the size of weight you are lifting or the work volume such as reps and sets in your workout. For exercises, you should focus more on compound, multi-joint exercises instead of isolation movements. Compound movements are those that involve the largest muscle groups as well as smaller, stabilizing muscles. Because they utilize a greater muscle mass, they allow you to lift heavier weights.

There is a direct correlation between the amount of weight lifted in an exercise and the size of the muscle. Therefore, it is logical that compound exercises like squats have a greater potential for building mass than isolation movements such as leg extensions because squats allow the utilization of much heavier poundages, resulting in more muscle fiber recruitment, and much greater hypertrophy.

These are just a few muscle building tips to help you with your quest in building muscle. Remember, the learning process is important to help plan an optimal workout. So keep making the time to read articles on gaining muscle mass.