Want to Build Muscle Bulk?
Do you want to build muscle bulk? For many guys and some women too, that is their reason for going to the gym.
And for many, they started going to the gym to lose weight and now that goal has been achieved so the next thought is to increase their muscle mass.
Either avenue is great because the number one thing is that we get some exercise.
Now to gain the muscle you want, there are basically three things you need to do.
And if you want to build muscle bulk applying these three things will get you the results you are looking for.
First, you need the right mindset.
Just as in anything, our results are dependent on our efforts.
So prepare yourself for the fact that you will be putting in some pretty decent effort.
You'll probably be lifting more weight than you ever thought you could or possibly ever thought you would.
That is cool! But the work will be hard and though physical changes will be occurring every day, the results may not be readily visible for a couple of weeks.
So your mindset should be to give yourself some time, stay focused on your goal, commit to your effort, be determined and persistent.
Maintain a healthy or clean diet.
Eat the right kinds of foods every couple of hours throughout the course of the day.
I also suggest that you don't overload your body with a lot of supplements such as protein, thermogenics, energy drinks, etc.
, that are either unhealthy or just plain don't work.
Now, I know that you'll see all sorts of supplements in magazines, health food stores, and even your local gym that promise that if you take this or drink that, it will help you build muscle bulk.
It's hard to resist these claims and admittedly...
I've fallen for a few myself.
But consider this, the stores and magazines that sell these products are making money from them.
It only makes sense for them to promote the supplement if they will make money from it.
The fact is, there aren't too many of these supplements that are backed either by the FDA or medical professionals and real scientific evidences to support the use of these products barely exists if at all.
Exercise, "using proper technique", if you want to build muscle bulk.
This is so important it could be repeated over and over.
Did you know that some guys feel as though they have reached a plateau in their muscle building? Yet come to find out, when they started performing the exercises correctly, they had to actually lower the amount of weight they were lifting and started seeing muscle gains again.
Proper technique means:
And for many, they started going to the gym to lose weight and now that goal has been achieved so the next thought is to increase their muscle mass.
Either avenue is great because the number one thing is that we get some exercise.
Now to gain the muscle you want, there are basically three things you need to do.
And if you want to build muscle bulk applying these three things will get you the results you are looking for.
First, you need the right mindset.
Just as in anything, our results are dependent on our efforts.
So prepare yourself for the fact that you will be putting in some pretty decent effort.
You'll probably be lifting more weight than you ever thought you could or possibly ever thought you would.
That is cool! But the work will be hard and though physical changes will be occurring every day, the results may not be readily visible for a couple of weeks.
So your mindset should be to give yourself some time, stay focused on your goal, commit to your effort, be determined and persistent.
Maintain a healthy or clean diet.
Eat the right kinds of foods every couple of hours throughout the course of the day.
I also suggest that you don't overload your body with a lot of supplements such as protein, thermogenics, energy drinks, etc.
, that are either unhealthy or just plain don't work.
Now, I know that you'll see all sorts of supplements in magazines, health food stores, and even your local gym that promise that if you take this or drink that, it will help you build muscle bulk.
It's hard to resist these claims and admittedly...
I've fallen for a few myself.
But consider this, the stores and magazines that sell these products are making money from them.
It only makes sense for them to promote the supplement if they will make money from it.
The fact is, there aren't too many of these supplements that are backed either by the FDA or medical professionals and real scientific evidences to support the use of these products barely exists if at all.
Exercise, "using proper technique", if you want to build muscle bulk.
This is so important it could be repeated over and over.
Did you know that some guys feel as though they have reached a plateau in their muscle building? Yet come to find out, when they started performing the exercises correctly, they had to actually lower the amount of weight they were lifting and started seeing muscle gains again.
Proper technique means:
- Proper breathing - exhale on the lift or resistance and inhale on the release or negative.
- Slow controlled moved - don't just throw the weight up on the resistance move or even down on the release.
Lifting using momentum not only creates a significant risk of injury but also takes the work away from the targeted muscle you are trying to workout.
Focus on the muscle intended to be used and perform the resistance move in a one second burst (exhaling), pause for a moment, and then release over the course of a 3 to 4 second count (inhaling).
Doing this makes the muscle work during both the concentric and eccentric portion of the move. - Work to failure - perform a 1 to 2 set 10 rep warm-up at 50% to 60% percent of a 1 rep max.
From there perform 3 to 6 more sets raising the percentage of weight lifted so that you will reach failure during the last rep(s) of the last set.
The number of reps is dependent on the percent of max weight that is being lifted. - Rest - this applies to the time between exercise and the time between workouts.
For exercise, the heavier the weight, the longer the rest between each set is needed, somewhere between 3-5 minutes.
Between workouts, you should take a minimum of 1 to 2 days before working the same group of muscles again. - Full range of motion - don't stop on the resistance or release of a move without going to full extension or flexion of a joint.
Not applying this rule creates inflexibility, very common amount people with big muscles, and can lead to injury. - Warm-up and stretch before lifting - The number one point to this point is to help avoid injury.
Remember, if you get injured you can't lift.
If you can't lift you can't build muscle bulk.
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