5 Tested and Proven Ways to Build Muscles



Good thing we don’t need fancy formulas or a periodic table to see the path to fitness. However, understanding the conditions that lead to muscle growth does make a difference. It may seem counterintuitive, muscle growth begins with breaking it down. And that’s exactly what occurs when we pump that iron.


We put our muscle fibers under stress, triggering satellite cells to get to the scene of the “trauma” so as to repair the damage. As these cells combine muscle fibers together, they give rise to new muscle proteins referred to as myofibrils. As a result, muscles become bigger and tougher.


So what are the best ways to grow muscle?


  1. Move, move, move!


Big moves are vital to any legit strength and muscle-building workout. Based on research, compound moves recruit various muscle groups and bring forth a significant hormonal response, and that’s what makes them more effective for building strength and muscle when compared to isolated movements, like leg extensions. Five or fewer repetitions increase for strength and six to twelve repetitions increase size. More discussions should be found at http://www.huffingtonpost.com/news/muscle-building/.


  1. Prioritize weights over machines.


Not only the moves will count, but equipment too. Spend more time with barbells, a power rack, a flat bench and lots of weights. A study comparing users of free weights and users of machines revealed that the former group showed better results.


  1. Persevere.


If your plan is to increase size, prioritize muscle above miles. Cardio is still important, only in a different form. Ever wonder why a pro football player’s training regimen is different from that of a world-class endurance athlete? Preserve your muscles and burn your fat. Two examples of two cardio routines for you are hill sprints and farmer’s walk. A nice combination of cardiovascular conditioning and strength training is the sled push/pull. Read this clenbuterol review.


  1. Eat right.


Building muscle usually requires more calories, but quality must still come first before quantity. An athlete’s diet must be no different from that of any healthy individual except, except in the overall amount of food. If you avoid alcohol, refined sugars and processed foods and go for complex carbohydrates, lean protein and fats, you will get enough fuel to build muscle in the gym.


  1. Take your break.


Keep this in mind: it’s the combination of work and rest that creates the results you want. Finding that exercise sweet spot can be difficult for anyone. If you overdo it, may only end up injured, thus stalling your progress. On the other hand, exercising too little will make your muscle-building efforts such an uphill climb. You must then check out this tren 75 review.