How to Build Muscle
Muscles grow when they are put under pressure. The root then forces them to be able to grow with the load put on them to be ready. By training them, put them under stress growth forces as they grow, to try to deal with the stress you put on it. Based on this concept, what you want out of your workout what you do. If you train for a marathon, you put your body through long-distance running, forcing your muscles to develop to deal with this variety so that you can continue to run train longer. If you want to build a muscular physique, then you need a different type of training one that makes our muscles grow in size.
To increase the size of the muscles, here is my how to guide:
If you want size, then you want 6-10 reps and 3-6 sets of about 30-90 seconds rest between sets.
Do Calisthenics or Compound Exercises .
Calisthenics are exercises that require no equipment, in other words, they are body weight exercises like push-ups , sit-ups , squats . However , if you choose to , you can weight to your body while you add, such as push-ups with a weighted vest.
Use compound exercises to build muscle and definition of the weights namely bicep curls , barbell push-ups , etc. Obviously, here the weight can be increased to two of the dumbbell or barbell , obtained as desired.
Make sure you give your body enough rest time . Muscles grow after it has not been put under strain during the loading period , so you need to give them time to build up after wards. It usually occurs 2-4 hours after the workout and lasts for about 20 hours, so at least one full day of rest. Depending on how far you move the muscles to exhaustion if you push it lasts longer about 36-48 hours, so it is not advisable to exercise the same muscles on consecutive days .
Be sure to practice good form , reduce your weight and be sure that your form in order to achieve the best results.
Make sure that you have enough protein is the building blocks of muscles , so if you can not not enough protein to rebuild your muscles after a workout you . If you need more protein you could either eat more protein foods (meat, fish, dairy products , egg products ) or take protein supplements in the form of protein powders or bars etc.
I personally would recommend dumbbells over machines for the following reasons :
First, they can be done at home or in the gym , depending on your needs and your wallet. A set of dumbbells can do the work all over the body , if you choose to.Second, you can replicate natural movements of the body rather than unnatural movements of the machine , so that free weights to make it more effective and safer.Third, they force control of your balance and weight distribution.
In a previous post, which is our Things to consider when putting your leg squats Interval Training Workouts Our article also fat reduction Muscle, Interval Training Workouts ve maximize your weight information is given about.