How to build
muscle? The
question is asked in many different forms by bodybuilders around the world. And
the reason isn't hard to imagine. There are so many myths floating around that
it is easy to get misled and make serious mistakes which can be harmful or
delay your bodybuilding journey.
Here are
some elementary bodybuilding mistakes made by beginners.
1.
Combination Exercises
There are a
few enthusiastic beginners who keep pumping iron for hours and hours, but
getting nowhere. Their endless biceps curls aren't creating as much impact as
another who is spending less time on exercises. The reason is that repeating
the wrong exercise for a longer time isn't effective.
The first
step is to write down a list of all the exercises in your workout, including
the number of reps of each. When it comes down to how to build muscle, those
exercise routines like push ups and squats that work multiple groups
simultaneously will be better at gaining muscle bulk. Isolated single muscle
group exercises should make up less than 40% of any workout.
2. Not
Playing Games
How to build
muscle faster? Stop playing games. Maybe you love tennis or soccer or hockey
and don't miss a chance to play when you have spare time. But it is important
to remember that doing this impairs your chance to build up muscle mass.
When you
workout for building muscle, the tired and recovering muscle groups need rest
and relaxation along with adequate fuel to replenish energy sources and
increase in size. By playing games or engaging in other activities that stress
the fatigued muscle, you are slowing down rate of growth and diverting calories
to other activities than increasing bulk.
3. Stop
Smoking and Drinking
Many
beginner bodybuilders are averse to giving up their recreational activities
like smoking tobacco or drinking alcohol. Smoking increases blood levels of
carbon monoxide which impairs oxygen delivery to muscles during exercise.
Without adequate supplies of oxygen, the tissue chokes and is unable to perform
well during exercise.
Alcohol
increases fatty acid levels in blood and the extra fat often gets deposited as
a layer over the abdomen muscles. Drinking also reduces testosterone levels,
indirectly inhibiting muscle growth. So give up smoking and drinking to enjoy
muscle growth.
4. Eat The
Right Food
You need
plenty of calories to build muscle. Eat shortly before and immediately after a
workout so that your recovering muscles have adequate sources of energy to
recover and grow in size. Exercise uses up the stores of glycogen from muscle
cells. Replenishing these stores by eating a balanced diet helps muscle growth.
The best
types of food to eat before and after a workout session are eggs, chicken or
turkey, milk, fish, protein shakes, nuts, fresh fruits and vegetables.
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