Are you having trouble building muscle?

Do you go to the gym regularly and work hard, but still can't build muscle? Read this article before your next gym session.


Keywords :
bodybuilding, strength training, build muscle, bodybuilding, powerlifting.

Have you been going to the gym regularly for months and you can't gain weight? If you answered yes to any of these questions, it's time to take a step back and make some plans. Building muscle is not an infused science. There are four key factors that will make the difference between gaining muscle and staying lean. You need to ask yourself these four questions.

What diet or diet is optimized for muscle gain?

It’s time to get out of the “3 meals a day” mentality. If you want to gain (or lose) weight, you need to nourish your body with whole foods, six times a day. This means you should split up your large meals and eat about once every three hours. Not only is this good for your metabolism, but your body will use the food instead of storing it as fat.

Your six meals a day should consist primarily of complex carbohydrates and protein. You should aim for at least thirty grams of protein per meal. Foods rich in protein include lean meat, chicken, fish, egg white, cheese and dairy products. Complex carbohydrates are found in brown rice, brown bread and potatoes. Avoid foods high in salt and sugar.

Should I take supplements and when should I take them?

If you can afford to take dietary supplements, you should use them. The main three you should consider are protein, carbohydrates and creatine. Whey protein supplements are the fastest known way to deliver quality protein to your muscles. This makes shakes especially effective after your workouts, when your body needs protein for muscle regrowth.

Supplements should be taken at three key times. In the morning, after training and before bed. If your diet is up to par, you shouldn't need supplements at other times. Do not use supplements to replace meals. Supplements are supplements, not meal replacements.

Am I training hard but not smart?

The biggest mistake new lifters make is thinking that the more they train, the bigger they will get. This couldn't be further from the truth! There are two basic rules you need to remember when it comes to bodybuilding. First, quality is better than quantity. Second, compound exercises are the kings of bodybuilding.

Compound exercises require at least two joint movements. The most important compound exercises are the squat, bench press, wide grip pull-ups, and seated press. These movements recruit many more muscle fibers to use to move the weight. This means that more muscle groups are worked, the exercise is more difficult and the growth potential is much greater.

Generally, you should do three compound exercises for an isolation exercise. For example, your back and biceps workout might consist of wide grip pull-ups, a seated row, a bent-over row, and a standing biceps curl. You might think that's not enough work for your biceps? It's wrong. Your biceps are heavily used in all of these exercises; the bicep curl just finishes them off.

The duration of a training session should not exceed one hour. And you should only train a muscle group once a week. This means that a split routine should only be done three days a week. In fact, most professional bodybuilders only train four times a week. Remember, it's quality that counts, not quantity.

Am I getting enough rest and recovery time?

When you train, you don't build your muscles, you destroy them. The reason you look "bloated" when you're at the gym is because your muscle tissue is swollen and damaged. In fact, your muscles grow when you rest. So, simply put, no rest equals no muscle growth.

So take it easy when you're not working out. Cut down on cardio. And make sure you get enough sleep. Sleep is the most important time for the body to build muscle. This is also why it's important to eat before bed, so your body has the fuel to repair muscles while you sleep.

It's simple, isn't it?

So you can see that, despite what you read in magazines or on the web about bodybuilding, it's surprisingly simple. If you implement the four aspects mentioned in this article, you will build muscle.

Read also:

Arm exercises for beginners

The secrets to having a muscular body with bodybuilding

Bodybuilding tips and tricks for beginners

Back strength exercises for beginners