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Muscle Building For The Novice
eating healthy foods and regular exercise are the boring but key elements to building up your muscle bulk. If you eat sensibly, you will be able to fuel the muscle fibre repair and regrowth that is critical for increasing the size of your muscles. When you push weights, you effectively break the bundles of muscle fibres that make up your muscles. You need to feel the pain that is associated with this tearing. You must then let your muscles heal, so that they can regenerate. It is the muscle regeneration that leads to increased muscle size.
The precise exercise schedule that you should employ depends on you first getting clear on what your goals are for your muscles. Do you want them to be bigger or do you want them to be toned. You also need to consider how much time you have, how busy you are, your age and your general fitness levels. If you want to develop bigger muscles, then you need to break the muscle fibres with heavy weights. You don't need (or won't be able) to do lots of repetitions. If you want to create a more toneds look, then go for a lower weight, but increase your repetitions.
Don't just hit the gym. Prepare your body first by doing some general healthy exercise routines at home or in the park. Prepare you mind and discipline by committing to a free exercise routine, such as push ups or jogging, before you spend money on a gym membership. Prepare your training schedule by speaking to a professional trainer first. Don't use steroids - they're just for muscle heads. However, there are nutritional supplements that will allow your muscles to train for longer and grow more naturally. Combinations of these are called ECA Stack.
Beginners should do a full workout two times a week, using multi-muscle exercises rather than targeting specific body parts. Keep the workouts short - no longer than 55 minutes - and change your programme after 6-8 weeks, since muscle can become used to the same exercise.
You will need to fuel your workouts with a complex carbohydrate rich meal, about an hour prior to your workout. This will allow you to maintain your energy throughout your schedule. You do need high quality protein, but not as much as you may think.
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