How To Build Muscles


How To Build Muscles
How to lift weights so I build Muscle strength and not get huge looking muscles?

On top of that does anybody know of a good website that has diagrams on all the techniques that you can do with dumbells?

Also, where to find a good work out log online?

One of the biggest mistakes when building muscle is trying to imitate Bodybuilders. Most of them don't train naturally, are genetically gifted and never started training that way. Doing their routines won't make you build muscle in a good way.
The average person needs a different approach. One that builds muscle in a short time and prevents physical & mental overtraining from doing too much, too soon. Here's How To Build Muscle and gain weight:

1. Get Stronger.
More strength is more muscle. Get into strength training. I recommend weight lifting because it allows you to start light and add weight endlessly. Start with an empty bar. Learn proper technique. Add weight each workout to keep pushing your body out of comfort zone. You can also try calisthenics : Push-ups, Pull-ups, Pistols, etc. Switch to harder versions or add weight when they become too easy.

2. Use Free Weights.
You can lift the heaviest weights using barbells. More weight is more stress, thus more muscle. Dumbbells are amazing for assistance exercises, but not for your chief lifts. It's Safe, Efficient, Functional and versatile.

3. Train Your Legs.
Squats work your whole body, they're the most efficient exercise. You'll look totally different once you can Squat 1.5times your body-weight. That's a free weight Squat with hips coming lower than knees.

4. Get Recovery.
Pro athletes workout 5-6 times per week. But they didn't start that way. They added workouts as they got stronger & bigger. You'll overtrain if you jump straight into their routines. As a beginner you need more recovery. Make sure you rest, sleep, drink enough water and eat correctly. "Eat like a horse. Sleep like a baby. Grow like a weed".

5. Eat Whole Foods. You'll achieve a lower body fat, so the muscles you've worked for show better. And the vitamin & mineral content helps recovery. Stop eating food coming from a box. Eat whole foods 90% of the time.

Proteins: Meat, fish, eggs, milk,
Carbs.: oats, quinoa,
Veggies: Spinach, carrot,
Fruits: orange, apple, pineapple,
Fats : Olive oil, real butter, nuts, flax seeds,

6. Eat More.
You need food for energy and for Muscle Building & recovery. Eat Post Workout. Get proteins & carbs post workout to help muscle recovery & replenish energy store. Eat Every 3 Hours. 6 meals per day . Gives your muscles a regular intake of protein, accelerates muscle repair & recovery.

7. acquire more Weight.
You'll never look strong weighing 140lbs at 6". No matter how much training you do. Here's the most substantial part. Eat Calorie Dense Foods. Get Stronger. Drink Whole Milk.

8. Get Protein.
Proteins have the highest thermic effect. You need 1g protein for each pound of body-weight daily to build & maintain muscle. That's 160g of daily protein if you weigh 160lbs/72kg. Eat whole proteins with in your meal.

To view an article about a system that helped me and many others Gain Muscles and weight press the following link:

http://www.squidoo.com/no-nonsense-review

Good luck !


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Posted by admin on Nov 7th, 2009 and is filed under Muscle Building.

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