Muscle building guide

We have created this Muscle building guide because it is unfortunate that with muscle building a high percentage of people who attempt to sculpt their physique into the image they desire for themselves never achieve the results and it’s not due to a lack of motivation or effort it is because unfortunately many people who start a muscle gaining program don’t do the proper planning in their diet, workout routine and training techniques to put themselves in a position to succeed at their goals. This article is going to give you the essentials so that you are prepared for success as you begin your muscle building journey. Important steps to the process of muscle growth

Calorie intake Provide your body with a surplus of calories by ensuring that your caloric intake exceeds your caloric expenditure. In order to build muscle mass you must consume more calories than you burn This is a basic biological law of muscle growth The workout in the gym sets in motion the process of muscle growth and the body continues the process when you are resting and eating by using the nutrients you intake to repair damaged muscles and increase the size and strength of them. If you don’t give your body the right intake of raw materials (calories, nutrients etc) then your workout will be wasted because your body simply can’t facilitate muscle growth without them. You should be consuming 17-20 times your bodyweight in calories each day for your body to be in an anabolic muscle growth state. So for example if you weighed 150 pounds you should be taking in 2550-3000 calories each day. This caloric method is sometimes called “The Basic Multiplier”

The best types of calories Calorie intake is the first part of muscle building nutrition but you also need to consider what kind of calories you are taking in. The number of calories indicates what kind you body weight you loose or gain (muscle mass, water, fat etc) In order to gain muscle mass while keeping body fat gains to a minimum consider these 3 main food groups.

1. High quality protein: Protein builds and repairs muscle tissue which therefore makes it the most important nutrient for increasing lean mass. It is best to intake high quality easily absorbed sources such as lean red meat, poultry, fish, eggs, skim milk, cottage cheese, peanuts and whey.

2. High Fiber, Low Glycemic Carbohydrates: Carbohydrates play a role in helping the body absorb protein, provide your muscles and brain with energy and also maintain the ideal hormonal environment within your body. You should have slow-release, low-glycemic sources that provide you with a steady stream of sugars throughout the day such as yams, oatmeal, brown rice, certain fruits and whole wheat products.

3. Healthy, Unsaturated Fats: Not all fats make you fat and essential fatty acids are actually highly beneficial to the muscle growth process due to it increasing estuarine levels, improving the metabolism and volumizing the muscle cells. Some foods which provide a good intake of essential fatty acids are fatty fish, nuts, seeds, avocados and liquids like flaxseed and olive oil. Ideally for your muscle building diet these 3 food groups should make up most of your diet and be divided up into about 5-7 small meals each day.

Water intake Water plays a vital role in the muscle building process and to the overall body health in general. If you don’t keep the body properly hydrated throughout the day it will have a negative impact on all the processes within your body. There has been research which shows that if your are even slightly dehydrated that your strength and physical performance decreases significantly some studies show that a mere 3-4% drop in your body’s water levels will cause a 10-20% decrease in muscle contractions. A good amount of water intake in ounces is 0.6 times your bodyweight in pounds so if you weight 150 pounds you should drink about 90 ounces of water each day. Keep a record of every workout you do This is one of the most important aspects of your entire workout plan because it helps you form a structure for how you approach your time in the gym and track the progress you are making. The way our bodies build muscle is through an adaptive response to the physical environment. When to do a workout at the gym the stress of weight training beaks down your muscle fibres which causes the body to react in survival instinct and rebuild any damaged fibers larger and stronger than before so that the muscle can sustain that level of stress is the future. Therefore to keep the process of continual muscle growth going you have to make progress in the gym adding reps to your workout and increasing the stress level on the muscle fibers. There are two main ways to muscle growth progression

1. A constant increase each week on the amount of weight lifted on exercises

2. A constant increase in the number of reps performed with a given weight on a given exercise. If you perform your workout with these guidelines each week you will be giving your body the incentive and means to grow and develop muscle and strength but if you should ignore these guidelines you will find it very difficult to achieve growth because you will be missing a vital foundation of the muscle growth process. I recommend using a workout log book to keep track of this progress use a format of writing down the date, the muscles you trained on that date, all the exercises you did, the amount of weight you lifted and how many reps you completed. Then every time you go to the gym make sure that you improve on the previous workout in your workout log book by adding slightly more weight or going for additional reps on a particular exercise.

Recovery Time This is one of the most challenging and dangerous mistakes that many beginners run into at the start of their muscle building journey. They believe that the more effort they put into their workout at the gym the greater their results will be and while this is true in other areas of life the muscle growth process doesn’t work that way. The reason excessive weight training has a negative effect is that your muscles cannot grow if the fibers get stressed beyond the point of recovery. Training with weights is not the be all end all of muscle growth it is just the first stage of the process that gets your body to actively begin to build new muscle tissue but the true muscle growth happens while your eating and resting. Therefore if you stress your muscle fibers so badly in the gym that they can’t recover to continue the growth process while your eating and resting then you wont see any development from the strenuous workout you did. Some ways to protect yourself from over straining muscle fibers beyond recovery time are.

1. Place a limit on the number of sets you perform in each workout. Starting out you should do 5-7 sets for the large muscle groups chest, back and thighs and 2-4 sets for the small muscle groups shoulders, biceps, triceps, calves and abs.

2. Limit the time you spend in the gym. A recommended workout time is 1 hour 3. Place a limit on your training frequency of each muscle group to allow adequate recovery time. Starting out you should train each muscle group once a week to allow for full recovery.

Apply everything you have learned! Now that you have some good information about what kind of dieting plans will provide your body with the calories, nutrients, protein, fibers and water intake that are essential to muscle growth. You have learned some good strength training exercises and how to give your body adequate recovery time for muscle growth and how to track your progress to make continual gains. Now it is up to you to create the inner drive and motivation to succeed at your goals for the ones who make the greatest gains are the ones you are able to continually and systematically implement the proper techniques on a consistent basis.