5 Surefire Ways to Build Muscles
We're lucky we don't need a periodic table or any elaborate formula to know how to be fit. However, it does help if we truly understand what makes our muscles grow. It may seem ironic, but to build, you first have to break it down. And that's exactly what happens when we pump 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. When these cells merge muscle fibers together, they create new muscle proteins called myofibrils. The outcome: larger, tougher muscles. See this anavar review page.
So what are the most efficient ways to build muscle?
1. Move more.
Big moves are vital to any legit strength and muscle-building workout. According to research, compound moves such as these work on different muscle groups and draw a more sizable hormonal response, making them more effective for muscle and strength building in comparison to isolated movements, like the leg extension. In terms of rep range, aim for five or less repetitions for strength and six to twelve repetitions for size. The clen review page should give more information.
2. Weights first before machines.
It's not only the moves that matter, but also equipment also. Get busy with a flat bench, a barbell, a power rack and weights, weights, weights! A study comparing users of free weights and users of machines revealed that the former group showed better results.
If your plan is to increase size, prioritize muscle above miles. You still have to do cardio, but a different type. Ever thought why a pro football player's regimen is not the same as a world-class endurance athlete's? With your goal, you have to focus on preserving muscles and eliminating fat. Hill sprints and farmer's walk are two examples of cardio routines that will work for you. You can also do the sled pushes-and-pull, a routine that combines strength training and cardiovascular conditioning. Check this out: http://www.ehow.com/how_2226770_build-muscle.html.
4. Improve your diet.
Building muscle demands additional calories, but quality must still come before quantity. Save for the total amount of food consumed, an athlete's diet should be the same as the diet of any healthy person. If you stay away from refined sugars, alcohol and processed foods, and have more foods rich in complex carbohydrates, lean proteins and good fats, you will have enough energy to grow muscle in the gym.
5. Take your rest.
Take note: it's when you combine work and rest that you will get the results you want to see. Finding your exercise sweet spot can be challenging. If you exercise too much, you put yourself at risk of injury, which only delays your progress. Inadequate exercise, on the other hand, will take you so long to reap the rewards of your efforts.