Building a muscular physique requires a great deal of determination, hard work and a lot of patience. Many people start their muscle building journey with a lot of determination but fall short in patience. It takes at least a few years to achieve your desired physique hence the importance of patience. This article will reveal to you the 5 Crucial Tips To Building A Muscular Physique.
1. Planning. Planning is vital to building a muscular physique. There's a famous quote "If you fail to plan, you plan to fail." This quote can be applied to every aspect of your life whether it be your finances, travel, education, careers etc. Write up a muscle building plan incorporating a workout and nutrition plan. Using this muscle building plan will eliminate wasting time in figuring out what foods to consume and which exercises to perform. You'll minimize time working out and time in the kitchen preparing meals for the day.
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2. Frequent meals. Building muscle requires a lot of calories, at least 3500 calories to build one pound of muscle. This does not take into account your Basal Metabolic Rate (BMR) which consumes more than 50% of your daily caloric intake. As a guide consume 6-8 small meals per day to provide a steady flow of nutrients to the muscle tissue. Try your best to consume meals with a ratio of 50% carbs, 30% protein and 20% fats. This ratio will optimize muscle synthesis.
3. Compound exercises. Compound exercises have been shown to be superior to isolation exercises since they recruit more muscle fibres resulting in a greater production of muscle building hormones such as testosterone. Compound exercises you should focus on include barbell squats, deadlifts, pullups, chinups, dips and pushups.
4. Proper form. Proper form when training is crucial to your muscle building endeavour. Proper form when training will maximize your muscle building potential as well as preventing injuries. When you use proper form in weight-lifting you move the weight through it's full range of motion (ROM). A short range of motion will minimize your muscle building potential.
5. Recovery. Recovery is an important aspect of fitness since this is the window of opportunity to let your muscles grow. Most muscle building hormones such as testosterone, IGF-1 and melatonin are released when you sleep hence the importance of adequate rest. An adequate amount of rest is about 6-8 hours long. Take advantage of the anabolic state (11pm-1am) by going to bed before 10pm.
To quickly recap what we've discussed here the 5 Tips To Building A Muscular Physique include planning, frequent meals, compound exercises, proper form and recovery.
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Nov 29, 2011 15:20:39
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Cyber Monday NOW Foods Whey Protein Isolate Natural Vanilla, 5 Pounds Feature
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