Just started at the gym? If so, you are probably wondering what is the best way to build muscle. After all, you don’t want to spend your whole life at the gym trying to achieve that perfect model physique and six-pair abs. How hard can it be? How long can it last? Read on to find out!
The truth is that great isn’t necessarily great when it comes to building muscles. If you want to build a muscle that looks good and is big, you should understand that you don’t even have to have 20-inch biceps. Actually, too much can be a bad thing. The key to looking good is to acquire a low percentage of body fat and good muscle definition throughout the body. How hard is that? It is not difficult at all if you have the willpower. If you are just starting out, it would take about a year of constant exercise to get a beautiful, lean, but ripped body.
What is the best way to build muscles? The best way is to properly combine the three most important aspects of muscle building: training, eating and rest. Let me explain each of these aspects better in the following sections.
Training. If you want to grow up, you should go to the gym, no questions asked. You will need to spend at least 2-3 days a week at least one and a half hours of training in the gym. You will have to train all your muscles, including your legs, to prevent your body from looking disproportionate. The key to looking good is not only building muscles, but also building proportionate muscles. Many guys make the mistake of forgetting some important muscle groups such as legs, neck, back. For example, having strong biceps, wide back and strong pecs is impressive, but if the person has a very weak and untrained neck it might seem rather strange. If you want to show off at the beach, remember to exercise your legs at least once every ten days. You don’t want to be called “chicken legs” when people see that your impressive upper torso is carried by two weak sticks.
The basic guidelines for exercises are as follows: stick to two, maximum – three muscle groups per workout. Combine a larger muscle group with a smaller one, for example, combine the chest with the triceps, the back with the biceps and the legs with the shoulders. Add neck exercises and traps at the end of your workout on any day. Ideally, if you are starting out, you should train each muscle group once a week. With the exception of abs, these can be done two or even three times a week, but don’t try too hard. In a way, the abdominal muscles are done in the kitchen. This brings us to the next important aspect of muscle building quickly and efficiently.
The diet. Diet is a crucial part of your workout. If you are thin, get ready to eat a lot and often. You will need to eat foods with a lot of protein to give your muscles the energy to grow and get bigger. Eat about 4-6 meals during the day. They need to be balanced: eggs, lean meat, broccoli, fish, rice, vegetables, are all good foods to supplement your body with all the right resources to build your muscles. The foods that will give you more strength are meat and fish. However, you do not need to eat tons of meat to build muscle.
That’s why there are protein shakes and creatine monohydrate. Supplement your diet with whey protein from time to time when working on adding pure muscle mass. This is called the muscle mass phase, and most people who want to find the best way to build muscle need to incorporate a mass and cut phase into their journey for a better physique. The cutting phase is when you keep the muscle, but you lower the fat through exercise and diet, getting a more ripped physique, getting the six-pack abs you’ve always wanted and making your whole body look tattered.
There are also some things to avoid – especially alcohol. In small doses is fine, but if you are a daily drinker consider changing your habits and don’t go to the gym until you do. First of all, you need to be sober when you work out, secondly – alcohol acts as a muscle-wasting hazard. For one, alcohol increases estrogen – female hormone levels in the body which is the opposite of what promotes muscle growth – the male hormone testosterone.
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