This article contains information about what is required and necessary for proper muscle growth. The information in this article is intended for all active people who want to learn more about the right approach to exercise and thus improve their previous knowledge about bodybuilding and fitness.Information for proper muscle growth:
Most of the people that workout believe that the process of building lean muscle mass is quite complicated, and to achieve significant results they have to follow some strict rules and regulations set by the best athletes in bodybuilding and fitness. But the truth is that for proper muscle growth is enough to follow the following basic and simple rules:
• Be persistent with your work out :: Regular exercising is essential in building of quality muscle mass. What this rule is trying to explain us is that if we follow some program that lasts for couple of weeks, we are allowed to miss maximum of one workout per week.
• Be patient :: To achieve significant and proper muscle growth takes years, not months as most of the people think. Bodybuilding requires patience and time to achieve significant results and therefore all the people that workout should seek and expect their results of exercise after 2-3 years of active exercising regularly.
• Strive to gradually increase your strength :: It is fact that if you want to build that quality muscle mass you need to do regular intense training. So gradually increase the intensity in each following workout.
• Use compound exercise :: Compound exercise should form the basis of any training program. Use a minimum of 2-3 compound exercise in each workout.
• Go for scheduled quality exercise :: This means that your workout should start with explosive clean exercise ( movement ), followed by the difficult compound movements. The exercises that are performed with the help of machines and cables are best to perform on the end of your workout.
• Use a reasonable number of repetitions in the series :: The complex exercises are best performed with 5-12 repetitions in a series. While the isolation movements, machine exercises and legs exercises can be performed with larger number of repetitions such as 10-16 repetitions in a series.
• Balance between different muscles groups :: This involves doing 10-15 series per week ( these series should certainly be through practicing different exercises ) for large muscles groups such as the muscles of the back, shoulders, chest and quadriceps. While for the smaller muscle groups such as biceps muscles, triceps, calves, abdominal and gluteus should be performed 5-9 series a week.
• Aim for 3-4 workout sessions per week.
• Limit your workout to maximum of 80 minutes
• Eat for muscles growth :: Intensive exercises should always be supported with a proper diet to achieve the real results from your effort given in the gym.
Proper diet for muscle growth ::
Anyone experienced athlete know that proper nutrition is a key factors in regular and proper muscle growth. The following simple recommendations will provide a clearer picture of proper nutrition::
• Consume protein :: Protein is the most important part of the bodybuilding nutrition and the basis for new muscle growth. Each active athlete should aim to minimum 1 gram of protein ( for each kilogram of body weight ) daily.
• Adjust your calorie intake :: In the first year of regular and proper exercise every active athlete should aim to increase their weight by 1.5 to 2 kg per month.
• Eat healthy fats :: Healthy fats are necessary for the overall heath of the body and therefore every athlete should aim 20% of the total daily intakes of calories to be by consuming healthy fats.
• Consume a variety of foods :: When it comes to fruits and vegetables, try to consume at least 3-4 different fruits and vegetables during the week. While when it comes to protein and carbohydrates consume at least 2-3 different sources a week.
• Use the rule ( 80% ) :: This rule means that the food we consume daily should be 80% clean and healthy, not processed food.
• Step 1 :: Change your daily calorie intakes every 2-3 weeks until you find which daily intake of calories will not results in reducing your weight nor increase.
• Step 2 :: Once you set daily calorie intake in the first step, next step is to make that daily intake of calories cut by 300. This approach will allow a reduction of 1 kilogram of the body weight per week and in this way you will be able to keep your current muscle mass.
• Step 3 :: If you loose your weight too quickly ( this approach will result in a reduction of your existing muscle mass ) or you loose your weight very slowly add or remove additional 300 calories.
• Step 4 :: Once you've chosen your required daily calorie intake add 2-3 cardio sessions a week for a period of 20-30 minutes.
• Last Step :: Once you reach your goal regarding weight gradually increase your daily calorie intake by 200 calories a day for several weeks until you reach a level where you will maintain your current weight.
