Effective steps to a muscle building program
What did you envisage when you enrolled into your muscle building program? Did you want to build your muscles for fulfilling your ultimate goal of becoming a heavy weightlifting champion? Or did you want to add loads of layers of muscles to your body and appear huge? Or did you simply want to tone down your body and add a bit of lean muscle mass to your flabby body to make it appear lean, tough and athletic?
Discuss about your fitness and bodybuilding goals with your personal trainer at the gym or a fitness expert and ask them to help you design a customized muscle building program for yourself, taking into consideration your age, health condition and your fitness requirements.
In order to add shape to your body, you must choose such a weight lifting routine, which involves the use of slightly heavier weights for some specific focus areas (such as the biceps, chest, back or the shoulders), to make them appear powerful and strong while lighter weights can be used for other parts of the body.
But in case you want to become bulky and huge, then you must use high intensity weight lifting techniques to achieve your dream body. You will need to stimulate muscular growth by first damaging your muscles to a certain extent and then allow them to get repaired by providing ample rest and adequate nutrition to replenish them and make them grow.
Muscle building is a very strenuous task and to hope that you can give your 100 percent in each and every workout session is a very unrealistic expectation. However, the real challenge lies in staying upbeat and motivated through all your workout sessions no-matter how painful it is. Remember the 3 crucial steps to a muscle building program – strength training and weightlifting, eating right and allowing ample rest between successive workouts.
Step 1 – Strength Training and Weightlifting: Apart from the 4 compulsory exercises for effective muscle building (bench press, squats, deadlifts, or military press), your workout can also include dumbbell flyes for the chest, leg extensions, lat pull-downs for you back and lateral raises for your shoulders.
Step 2 – Eating Right: You must modify your diet regime to consume more number of healthy calories. You should increase your protein intake to at least 2 gm/kg of your body weight. Ideally, you must consume a mixture of proteins and carbohydrates within two hours of completion of a rigorous workout session in order to provide the body with sufficient energy as well as to facilitate maximum muscle repair.
Step 3 – Ample Rest periods: Although you need to be consistent and regular with your workouts, you should also take the much needed rest to allow sufficient time for repair and recovery of the strained muscles. Ideally, you must allow two days of rest period between subsequent workouts.
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