Most of the beginners coming to the gym don't have the slightest idea on how to beef up. This makes them blindly use the drill packs of more senior gym mates or adopt a program of professionals, published in glossy magazines. This leads to the fact that after a few months, they realise that muscle mass is growing, but extremely slowly. To avoid this, in addition to the individual program, one should adhere to the basic principles of muscle building.
The process of building the muscles primarily begins with the basic exercises which you need to start every workout.
The next principle is the optimal number of sets and reps. Ii is essential to do 8-12 reps as fewer reps will contribute to the development of muscle strength, not mass. Bodybuilding differs from other strength sports because the outcome here depends on the amount of muscular work, therefore, a body-builder should gradually increase the scope of training. Each exercise should be performed at 3-5 sets with the constant increase of the working weights by 1-2 pounds per week. Muscle growth depends on the right training regime, namely, at the beginning, you are to do basic exercises (8-12 sets), then switch to easier ones and in the end do some isolating exercises ( 12-15 sets).
It is important to remember that you should not lift weights too often; otherwise, you may overwork the muscles. The optimal frequency of training is three times a week. You must understand that muscles do not grow during the workouts but when you rest. A proper mode of muscles recovery will allow you step by step to go to the target, constantly progressing.
Another key to success on the way to a strong and bulky body or rather half of it is a proper diet. You should not ignore this principle, believing that the muscles will grow from mere training. This is not so. Sports nutrition, proteins and weight gainers do no harm if they are taken properly. However, they are only a good boost to the natural protein and carbohydrate diet. Therewith you are to follow the diet every day, not just on the day of training.
You always need to start training with the warm-up, for example, with a 10-minute jog to warm up your muscles. It is recommended to finish the training by the stretch. Another good practical advice is the regime observance. A tired, sleepy and constantly hungry person can never gain weight.
These principles are fundamental for an athlete. Almost anyone who wants to build muscles will have to follow them plus get rid of many unhealthy habits.
We always pay the price for our desires. No pain no gain.
Most of the beginners coming to the gym don't have the slightest idea on how to beef up. This makes them blindly use the drill packs of more senior gym mates or adopt a program of professionals, published in glossy magazines. This leads to the fact that after a few months, they realise that muscle mass is growing, but extremely slowly.