Here are 6 quick bodybuilding tips that you should live by. Pay heed to these and you are going to be on the way to success. Use these for faster results! BodyFit is your solution to all things fitness. Join today and unleash the power of BodyFit!
Coming up with your perfect bodybuilding workout program and diet to match can seem like quite the process. You have to plan how many days a week you're going to workout, what exercises you will include in your program, how long your rest periods will be, how many reps you should perform for each exercise, and on and on it goes. Many individuals do tend to feel slightly overwhelmed with the amount of information available out there as to what works 'best', and therefore take more time than they should to even get going.
You always must remember that half the battle is just getting started, so avoid going into too many details that are just going to hold you up from playing the game. The sooner you can get into the gym and start actually pushing the weights, the sooner you will start building muscle and seeing your body transform into your ideal physique.
That said, you obviously do need to make sure you are following some sound strategies so that the workouts you are doing will help you build muscle. If you pay heed to these rules, chances are you are going to be on the way to success as long as you also are sure that the nutrition part of the equation is included as well.
The first bodybuilding tip that will make the single biggest difference on your rate of muscle gain is whether you are able to consecutively add more weight to the bar. It's not going to matter how many fancy principles you use, if you aren't increasing the sheer amount you are lifting over a few months of time, you aren't building muscle as quickly as you should be.
The number one priority of any muscle gaining bodybuilding workout program should be lifting heavier and heavier weights. When you get 'stuck' and aren't able to bump the weight up higher, that's when you start tinkering with other strategies such as drop sets, supersets, etc. All those fancy protocols will definitely have an advantage down the road once you've attained a level of musculature you're satisfied with, but until that point, you should use them intermittently when you're unable to lift heavier.
The second bodybuilding tip to pay attention to is the rule on failure. Some people believe that lifting to failure each and every single set is the best way to build muscle. They think that in order to get a muscle to grow, you have to fully exhaust it. While it is true that you have to push the muscles past their comfort level in order to see progress, you can run into a number of problems when you're lifting to failure each and every set.
The first major issue is central nervous system fatigue. Workout programs designed to go to failure each and every time will be very draining on the CNS.
After a few weeks of such a program, it's highly likely that you'll find the CNS is so exhausted that you can't even lift the weight you used to for the required number of reps little own increase it upwards.
I hope that now you have a better understanding about what to expect before you embark on a mission — either muscle gain or fat loss. Just replace the numbers from our examples above with your numbers. Save my name, email, and website in this browser for the next time I comment. Sign me up for the IvanNikolov. Necessary cookies are absolutely essential for the website to function properly.
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It is mandatory to procure user consent prior to running these cookies on your website. I will do my best to give you some answers, but first we have to make an important distinction — Are you trying to build muscle mass and you want to know how long it takes or — Are you trying to lose fat and want to know how long before you see your dream body in the mirror? Spread The Word. Related Posts. We use cookies on our website to give you the most relevant experience by remembering your preferences and repeat visits.
Manage consent. For example, if you're lifting pound dumbbells, you might find it difficult at first. After a time, lifting those dumbbells will start to get easier because you're building muscle and getting stronger. If you continue to lift those pound dumbbells you're not going to build muscle. You'll stay the same. You have to make your regimen more strenuous again. Several factors contribute to muscle gain — and sometimes loss — including age, gender, and protein intake.
Age: Building muscle and strength becomes more challenging starting at age 40 when your body naturally starts to lose muscle mass. Regular resistance training can fight this decline, says Haroldsdottir. Gender : Males and females differ in their metabolism, types of muscle fibers, and speed of muscle contractions. While men are thought to grow muscle faster, women's muscles may recover faster and are slower to fatigue after workouts.
Protein : To gain muscle you need 0. If you're not seeing the results you want, check to make sure you're getting enough protein in your diet, as it's essential for muscle growth. Hormones : Hormones are responsible for controlling many physiological reactions in your body including energy metabolism, tissue growth, and growth or decline of muscle protein.
Hormones, such as insulin, contribute both to building new muscle and helping to burn fat. Testosterone helps repair muscle protein after exercise; cortisol, human growth hormone HGH , and others also play roles in muscle growth. Progressive or volume overload : Research has shown that continuously increasing the amount of weight and reps while strength training may help build strength and muscle mass, though results vary depending on sex, age, and muscle groups worked.
You can build muscle with any type of exercise, but if you want to see those gains faster, strength training is the way to go.
Make sure you're getting enough protein to fuel the muscle growth, getting enough sleep every night, and resting your muscle groups in between workouts.
You won't see immediate changes in your body, as it can take up to 12 weeks for notable muscle gain due to working out. World globe An icon of the world globe, indicating different international options. Get the Insider App.
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