Building Muscle Mass – Action and Reaction


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Building muscle mass

Takes a lot of hard work and time as well as tremendous commitment and patience. There is no one thing that will help you build muscle mass overnight. You can only gain muscle mass and bulk up with the proper combination of weight training, aerobic exercise and proper nutrition. However not everyone looking to build muscle mass is trying to achieve bulging muscles a la Arnold Schwarzenegger- even though it is every bodybuilders secret dream. You need to prepare an exercise and diet regimen for yourself depending on whether it is a heavy or lean muscle size that you hope to achieve.

Here are six things you need to know on how to build muscle mass the right way:

1.Heavy weights are for big muscles; lightweights are for small muscles

If you are aiming to look like Arnold Schwarzenegger, then you need to lift the heaviest weights that you can. If you are new to weight lifting, start small and keep adding weights as you go along and as your muscles get stronger and bigger.
A mass building workout for massive muscles will include:

Barbell curls

Barbell rows

Deadlifts

Bench press

Triceps extensions

Squats

Military press.

If, on the other hand you want gain muscle mass that is lean you need lift lighter weights and perform other exercises that are weight-free including:

Leg raises and crunches for taut abs

Push-ups for chest, shoulders and triceps

Pull-ups for bigger biceps, forearms and back

Calf raises for more muscular calves

Squats for strong legs

2.Consistent training leads to consistent gains

Once you’ve formulated an ideal mass building workout that suits your goals as well as your convenience, stick with it and try not to skip workouts.

3.Refrain from over training

Consistent training does not mean over training. Working a body part everyday in the hope that it will help in building muscle mass faster is an exercise in futility. Muscle cells get depleted after every strenuous workout and they need some down time to rest and recover in order to grow. Muscles essentially grow when they are resting, not during the workout. An ideal workout routine would involve working out a particular muscle group to exhaustion in one session, followed by a period of rest, during which you could exercise another muscle group if you wanted to.

4.Hydration is vital to building muscle mass

Drink plenty of water during your workout as well as before and after the workout. Water replenishes fluids lost from the body through perspiration and keeps you and your muscles hydrated helping you gain muscle mass.

5.Good nutrition is vital to building muscle mass

Bodybuilding supplements help boost muscle mass and strength but are no substitute for a proper diet and healthy food. Protein, carbohydrates and fat are essential for the optimal functioning of the body if eaten in right proportions. Making the right dietary choices and knowing how to gain muscle mass without the extra fat is vital to your bodybuilding program.

Choose complex carbohydrates like whole-meal bread, potatoes, beans, whole-wheat pasta and oatmeal over white bread, refined sugar or cookies.

Choose lean protein like egg whites, skinless chicken, cottage cheese, baked beans, tuna, peanuts, skimmed milk and fish rather over full-cream milk, bacon and egg-yolks.

Choose unsaturated fats like fish oils, flaxseed oil and virgin olive oil over saturated animal fats.

Choose to add bulk to your diet with fresh fruits and vegetables, not french fries and other fried foods.

Choose to eat smaller meals frequently instead of three large meals a day.

6.Sleep is vital to building muscle mass

Your muscles grow when they are at rest. Getting a minimum of 8 hours sleep every night helps your muscles recover and help you gain muscle mass faster after your next workout.

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