4 Principles To Build Muscle Properly
People generally have a lot of misinformation when they come to the gym.
When it comes to building muscle, there are many ways to do it right, and many more ways to do it wrong.
I want to give you some basic principles on how to build muscle the right way.
1. Progressive Overload
Your body and your muscles will adapt to whatever situation you put them under over a period of time.
So you must overload your muscles to build them. They will adapt by getting stronger and bigger.
Making gains week after week means you must continue to increase the load on your muscles in various ways.
This can be done by decreasing rest between sets, adding more reps, adding more weight, etc.
2. Progressive Variation
This doesn’t mean “muscle confusion”. You build neural pathways to your muscles that allow you to perform a movement more efficiently. The more you do it, the better you get at it.
Doing the same exercise every week on the same muscle will increase the weight but not increase growth.
What happened was that your body figured out a very efficient way of firing neural signals to your muscles to complete that motion. So efficient in fact, that it doesn’t require you to grow 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.
You don’t build muscle in the gym. You tear it down there. You build muscle in your sleep and on your days off. While sleeping, your body repairs itself by releasing a lot of hormones it needs to repair muscles.
So if you want to build muscle properly, it’s absolutely imperative that you get 8 or 9 hours of sleep each night. Train hard, and then get the heck out of there. Give your whole body, central nervous system, hormonal system, and muscles, time to recover before you hit it again.
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 calorie requirements will depend on your weight, level of activity, body fat, and age mainly. So it’ll be about different for everyone.
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.
Implement these strategies for consistent muscle growth in your routine.
Looking to find out how to build muscle, then visit www.FitWithMitch.com to find the best advice on musce building programs for you.
