Bodybuilding: 8 tips for building muscle mass, bodybuilding requires effort, proper and continuous work, in addition to following a diet aimed at increasing muscle mass. Here are some important tips from the experts:
8 Tips for Building Muscle Mass
Bodybuilding and muscle mass gain is not an easy task, but it can be a lot of fun regardless of the results. But since we aim for the best results, we will provide you with a number of important tips before you register for the gym.
Starting From Easy to Hard
It should be noted that as soon as you start practicing bodybuilding exercises with the aim of increasing muscle size, you must participate in preparing for the big goal that you aspire to for at least a month, meaning that in the first month of training, you should do relatively easy exercises, and make sure that every exercise you perform it using all kinds of equipment, and you can repeat it several times, about 20 times.
Thus, the weight does not weigh you down too much, and thus the first month is used to stabilize the muscle and prepare it for carrying heavier weights at a later time. Care must be taken to perform stretching and relaxation exercises during training, and after about a month it will be possible to start carrying heavier weights.
Advanced Stage
After you have gone through the initial exercise period, which included sets that were repeated 20 times for a period of at least one month of training, you can increase the weight and reach the state in which each set is repeated 12-15 times, when the pressure is noticeable in the final exercises and the effort is great.
When you train on relatively heavy weights and repeat them less often, then you can start bodybuilding and building muscle.
And in more advanced stages, you can even reach 8-10 repetitions, heavyweights are the ideal exercises to increase muscle size. The recommended number of sets for each exercise is 3.
Antagonist Muscle
For every muscle you work on in the gym, there's a counter muscle.
The antagonist's muscle performs the opposite action of the other muscle.
For example, the antagonist of the biceps (the muscle of the anterior hand) is the triceps (the muscle of the backhand).
The antagonist of the chest muscle is the back muscle and so on.
To develop your body the right way, you need to make sure that every muscle receives your attention so that you do exercises that engage the antagonist muscle as well.
From Machines to Free Weights
It is important to note that there is a big difference between different bodybuilding equipment and free weights.
The greatness of the various sports equipment is that it limits movement and maintains the balance of the body, and thus prevents injuries.
The downside is that it takes up fewer motor units and increases muscle size.
Free weights designed for more advanced exercisers allow free movement of the muscles.
The advantage in it is that there are more and more motor units working and with the help of which maximum results can be achieved.
The downside to this freedom of movement is that the risk of muscle injuries and inflammation increases.
Bodybuilding Diet
Be sure to consume an appropriate amount of proteins, it is recommended to consult a nutritionist.
And later, make sure to eat full meals, rich in vitamins and minerals, carbohydrates (especially before training), dietary fiber and we mention again the importance of proteins.
In addition, drink plenty of water throughout the day and during exercise. A dietitian should also be consulted about the timing of meals during training and rest days.
Do bodybuilding at Least Twice a Week
The truth is, in order to effectively develop muscle mass, it is recommended to exercise between three to four times a week. Recent studies have proven that it is possible to progress in training within a framework twice a week, but this process is very long, as the muscle should not be stressed with heavyweights and a series of exercises that may surprise the muscle each time again, instead of accustoming it.
Comforts
During your exercise routine, make sure you get good and adequate sleep, as the muscles can develop especially during rest. In addition, the muscles need to rest for 24 to 72 hours between each training.
Exercise, Warm-up, Stretch and Relax
Many people do not know it (or deny it..) but aerobics is a very important factor in increasing muscle size because these exercises strengthen the heart and improve blood flow in the body, which means that your muscles will gain good blood flow Which in turn will contribute to its operation and thus increase its size.
In addition, make sure to warm up, stretch and relax as they are vital to prevent sore muscles and various injuries during exercise.
Is it Okay to Run After a Weightlifting Workout?
When muscle mass increases in the body, fat mass increases, and vice versa, and when losing weight, some of it accumulates as a result of the decomposition of muscle tissue.
However, weight training and aerobic exercise may reduce muscle mass loss slightly.
It is a good idea to run after weight training to strengthen the engine that supplies blood to the body.
It is reported that strength exercises help in increasing the thickness of the heart muscle without a good increase in the blood vessels.
Of course, muscle relaxation is appropriate with light jogging for a period of 10 to 15 minutes upon completion of weight training.
What Is The Right Age for Bodybuilding?
Strength training can be done at every age, but most muscle mass can build up in puberty, so the type of exercise and how you do it determines that.
Are Protein Supplements Harmful?
As for taking protein supplements, they prevent calcium from being reabsorbed from the bones and accumulate on the kidneys, so you don't need to get bogged down in this.
You can get the protein needed for exercise by eating foods that contain normal amounts of protein and are found in chicken, fish, and legumes, as well as dairy products, soy, and other protein-rich foods.
0 Comments