If you are someone new to the game of "Muscle building" or "Pumping iron", then getting the fundamentals right from the very start will determine your success in 10 weeks time or 100 weeks....
I must admit that I am one of those that did not follow the appropriate fundamentals on " How to build up muscle" from the start...that's why it took me quite awhile to achieve the ideal physique that I desire.
In order to build a strong, muscular , lean and nice physique, there are 3 essential elements you need to understand and stick closely to and they are:
- Progressive Overloading Resistance trainings
- Right Amount of Nutrition and food
- Adequate Amount of Rest for Muscle Growth
By lacking or skipping anyone of these fundamentals, muscle growth will be slow and worst - do not occur at all!
To build up muscle (big and lean muscle) is not a tough thing to achieve even though all those fitness magazines try to make and sound like that. As long as you got your fundamentals right, the whole process would be a breeze to you in fact.
Body building is a full-time commitment - you can’t workout for 10 weeks and take the next 3 months off.
One thing for sure - It is very true that with good genes, it does help when muscle building is concerned.
However, by applying the right sequence of the fundamentals, training methods, proper nutrition and adequate recovery – anyone including you can build up significant amount of muscle mass in as short as 10 weeks.
In order to build muscle, you need to do resistance trainings or “pump weights”. Pumping weights will tear down your muscle fibers. Your body’s way of dealing with the stress load is to repair itself by becoming more resistant to the stress it has to endure.
With proper nutrition especially protein and sufficient rest given to the body, the damaged muscle fibers will be repaired and new ones would be generated. Thus, the end results are gaining bigger and strong muscle.
A well balanced and high protein diet is very essential if you are serious about build up muscle mass in the shortest time possible. It is recommended that you take 1.5g/kg of protein of your bodyweight daily.
Let’s say if I’m weighing 70kg, I would need about 105grams of protein daily to help build up muscle and maintain.
As you would be training at least 3-4 times a week to cover all the bodyparts, you should also get at least 8 hrs of uninterrupted sleep daily to facilitate the recovery and assist the muscle building process. Without adequate rest, it would hindrance your progress of building up muscle definitely.
This is about the basic of “How To Build Up Muscle”. You can read up about other tips and information regarding how to build up muscle fast, what kind of workouts you must do for maximum gains in the shortest time, what are the delicious muscle food you can do it for yourself, 20 minutes full body workout plans you can do at home and more in my “How To Build Up Muscle” blog here.
Feel free to check back regularly as I will be updating it frequently. Thanks for visiting my blog.
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