People generally have a lot of misinformation when they come to the gym. There are many correct ways to build muscle, but also many wrong ways.
In this article, I'm going to give you the principles that will allow you to build muscle properly and consistently
1. Progressive Overload
Your muscles will adapt to whatever conditions you put it under. So you must overload your muscles to build them. They will adapt by getting stronger and bigger. In order to make gains week after week, you must increase the load in various ways. This can be done by decreasing rest between sets, adding more reps, adding more weight, etc.
2. Progressive Variation
This isn't "muscle confusion". Your body builds neural pathways to your muscles to do the same motion efficiently. The more you do it, the better you get at it.
That being said, if you continue to do the same exercises week in and week out for the same muscle, you'll see that your ability to do more weight will increase, but you won't see growth.
Your body found an efficient way of doing the same motion so it didn't need to get bigger anymore.
3. Rest
Most people don't sleep enough, or get enough rest and thus they overtrain. When it comes to building muscle, less work is better.
Muscle isn't built in the gym. It's built when you sleep and the next day when your body repairs itself through the release of hormones.
Building muscle properly requires that you get 8 to 9 hours of sleep each night for proper repair. Give your nervous system, hormonal system, and muscles time to recover.
4. Nutrition
No, this doesn't mean go and grab the closest "nutritional supplement". It simply means, eat right by getting the right amount of carbs, fats (yes you need the good kind), and proteins.
Your individual calorie requirements depend on your weight, body fat, level of activity, and age. First, find out the calorie surplus you need to build muscle, then make sure you get that amount each day in the right proportions of foods.
These four principles will allow you build muscle properly consistently.
About the Author:
Learn more about how to build muscle. Stop by Mitch Graves 's site where you can find out all about muscle building programs and how to completely transform your body.
