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Bodybuilding: Gaining Muscle MassBodybuilding & Weight Training GuideThe purpose of bodybuilding is to gain muscle mass. To be precise the stated purpose is to develop the overall body, but since that is associated with large and defined muscles, the first step for any bodybuilder is to increase their size. This is done through two ways, resistance training and diet. Resistance training is the most important part. This is the weight lifting, the pumping iron that everyone immediately thinks of when considering body building. The only way to make your muscles bigger is to break them down and build them up again. You will need to lift weight, a lot of weight, in order to accomplish this. The beginner will want to hit the gym at least three times a week (preferably more often). Using a set of core exercises, work the major muscle groups regularly. When trying to gain peak mass, one will want to do reps to failure. That is, start with a weight that you can only do 5 reps of, and do all five. Try for the sixth. Make sure that when you are benching free weights, you have a spotter helping you. Never workout out alone - not only is it not safe, but you will be able to work harder if you have a friend there to help push you further. The more experienced bodybuilder will want to develop a staggered training schedule. Here you divide the body up into the four regions, arms, legs, chest and back, and work only two regions on each occasion. Thus you alternate your workouts. This allows you to increase the frequency that you hit the gym, while still giving each muscle enough time to recover. The idea of recovery time is important. When you lift weights you are stretching and tearing the muscles. The plan is to have them grow back larger and stronger. However, if you do not give yourself enough time to recover after a workout, the muscles will not grow at their peak rate. You will be wasting the effort that you are expending. In order to maximize your workouts you are going to need to watch your diet. The primary requirement for building mass will be your protein intake. Thus, you will want to make sure you are eating enough foods like eggs, chicken and fish in order to meet you protein goals. Some people recommend having a protein shake before and after every workout, in order to provide and replenish the protein and carbs you need and use while working out. There are other supplements that promise muscle growth. At the far end are the steroids, which promote the muscles to heal faster in order to allow for a greater frequency of workouts. There are serious drawbacks to steroid use, however, which is the reason they are a controlled substance. There are other supplements that have a similar, if lesser, effect. It is important to remember that a supplement does not replace the need for hard work, and nothing in a pill will help you if you do not get to the gym. Filed under: Bodybuilding & Weight Training Guide |
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