Building muscles

Building muscles

This text is a guest post and does not reflect the opinion of the Muskelmacher Shop. This post is meant to encourage discussion and commentary!

Building muscles

Stronger upper arms, a well-toned body or a six-pack: probably very few people would say no to more muscles. Both men and women are now getting excited about the idea of getting the body in shape. However, building muscle is not just about training.

If you really want to be successful, you should also pay attention to your regeneration and nutrition. There are also a few other tips and ideas that can make things easier for you.

More than just optics

The body generally builds up its muscles whenever it is subjected to a load that exceeds its performance level. In a way, you inflict damage on it through stress, which it then begins to repair.

At the same time, the body takes measures to prevent the strain from causing similar problems in the future. The result you see in the form of more muscles but also by a higher performance.

If you train continuously, the first successes should come relatively soon. But it is important that you do not slacken afterwards. If the load decreases over time, the body not only stops building up muscles again, it also gradually reduces them again.

Building muscles is not only a good idea from a visual point of view. Admittedly, most people find a six-pack attractive, so it probably never hurts to have one.

A good musculature is however also from health view of advantage. Trained muscles help to prevent back pain, for example. The joints and the bones are also better protected when the muscles are stronger.

Precisely because of the health reasons, you are also never too old to start training. The goal does not always have to be the body of a bodybuilder. Building muscles simply to get in shape from a health point of view is interesting for everyone.

The way to success

For successful muscle building, proper training is of great importance. Especially beginners often ask themselves how exactly they should approach it.

First of all, it is important to note that building muscle requires a certain level of commitment. If you really want to see progress, you also have to invest time and effort. Unfortunately, a six-pack does not fall from the sky.

However, beginners should take it easy at first. There is little point in pushing your body to its limit in every training session. It is smarter to exercise below the maximum load.

The training should stress the muscles, but not to the extent that you are completely finished at the end. Only after a few weeks or months you can increase the intensity, because your body has become accustomed to the stress and has created a foundation. Now it is time to build on this.

How often to train?

Another important question to make the muscle building thing work is the training frequency. Again, different guidelines apply depending on whether you are a beginner or an advanced user.

If you have just started to build muscle, you should train at least twice a week, ideally three times. For advanced users, five training sessions a week is ideal, so that you also have enough time for recovery.

Here it’s often a good idea to divide your training between different muscle groups. This way you can train several days in a row without any problems, because different areas are loaded. On the other hand, if you have a smaller number of training sessions per week, a full-body workout is the more sensible choice.

A training session should be between 30 and 60 minutes. A few minutes less at the beginning is fine too. If you notice that your body is clearly telling you that it would prefer to stop, 15 to 20 minutes is enough.

Also the training should not take place too late in the day. Since you need nutrients after exercise in any case, there is usually a meal on the plan. For a restful and regenerative sleep, however, digestion should ideally already be largely completed.

For this reason, it is recommended that there be at least two hours between the last meal and the night’s rest, which in turn also affects the training times.

Building muscles

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Tips and tricks for training

The choice of exercises also depends on a few things. On the one hand, of course, the muscles play a role. If you want to build muscle in your legs, then other exercises are suitable than, for example, for a six-pack. However, it also makes sense to make sure that you enjoy the exercises to some extent.

Those who enjoy the training exercises are often much more motivated to do them. It is also wise to change the exercises in your training plan every now and then for a few others. In this way you will not only prevent boredom, you will also prevent the muscles from getting used to certain types of exercise.

Not to be underestimated are also the weights. Weights are used in many exercises that build muscle.

However, the question often arises as to which weight is ideal for training progress. A good guideline for beginners is the number of repetitions you can do with one weight.

If these are between 8 to 12, one is in a good range. If there are less, you should first choose a smaller weight, if you can easily do more than 12, then the weight is too low.

In order for the training to be crowned with success, it makes sense to create a concrete plan for yourself. This can also serve as a motivational aid. With a plan you can not only put together suitable exercises, but also set goals.

This can be certain exercises, the length or number of training sessions or the number of repetitions that you want to achieve from a certain period of time. In general, a plan is always a useful thing, because it brings structure into the training processes.

Building muscles

Before the training is after the training

As important as motivation is to success in building muscle, it’s also important to know when you might be overdoing it. In order for the training to have an effect, sufficient regeneration phases are of great importance.

The body simply needs a certain amount of time after an effort to replenish the batteries and to react to the damage caused by the strain. In the recovery phase, muscle building practically takes place in the first place.

If you regenerate too short or not at all, you will hardly see any progress. On the other hand, you will often find that the training goes much easier after a break.

On the other hand, if you overdo it, you are likely to get problems quickly. The so-called overtraining does not only affect the motivation, it can also cause health problems. If the load is too high every day, not only will progress not be made, it will even go downhill.

The body becomes weaker and weaker and therefore more susceptible to disease. A warning signal is always the muscle soreness. If your muscles tweak the next day, take it easy in any case. The affected muscle groups are best trained again only when the muscle soreness has disappeared.

In the meantime you can devote yourself to other areas of your body.

The right diet

In addition to training and recovery, nutrition is the third major pillar if you want to build muscle. The body simply needs certain nutrients to strengthen the muscles and also to fill the energy stores.

In addition to the things you eat, time also plays an important role. Meals should be consumed after training. In this way, you ensure that the nutrients consumed in the body are quickly replenished.

Eating a large meal before a training session is not recommended. Often the food is then heavy in the stomach and the training is immediately much more difficult. More than a small snack or a protein bar is definitely not recommended.

For muscle building, proteins or carbohydrates are particularly important. Proteins , carbohydrates and fats important. But you should also not forget to drink.

The muscle tissue consists to a large extent of water, so that one should always ensure to supply the body with sufficient liquid.

Beside drinking also water-rich food offers itself for it. This includes, for example, salad, vegetables and fruit, which also have the advantage that they supply the body with vitamins.

Proteins or proteins are another important key factor if the thing with the muscles to build up should work out.

Proteins are responsible for tissue repair and cell building in the body, the very things you need to build muscle. Therefore, protein-rich foods should always be on the menu.

In addition to eggs, fish, legumes such as beans and lentils, and nuts are also good sources of protein.

In the case of fat and carbohydrates, it is important to eat the right ones. Both provide the body with energy, among other things, but there are strong differences, especially in the case of carbohydrates.

So-called empty carbohydrates, as often found in fast food, have only a short-term effect and also ensure that you are quickly hungry again.

Good carbohydrates, on the other hand, are found in whole grain products or brown rice. These are excellent energy suppliers.

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