Restoring My Complexion

Bodybuilding Tips To Build Muscle Mass

1 June 2015 by Dylan Owens

If you are an amateur weightlifter who wants to start bodybuilding more seriously, then you need to build a substantial amount of muscle mass.  You have the option of utilizing supplements, and buy peptide cjc 1295, to rapidly form muscles or you can take a more natural approach.  If you live a natural or green lifestyle or if you want to see if you can build muscles on your own, then read on.  The following information can definitely help you in your endeavor.

Increase Caloric Intake

The skeletal muscles in your body are made up of long and thin tissue fibers, and your brain tells the tissues to contract or relax when you move a specific part of your body.  There are well over 600 distinctive muscles in your body, and the various fibers that make up the tissues become damaged when you lift weights.  Your body repairs these tissues when you rest after your workout, and your body also forms new tissues over the old ones.

Your body will naturally build up the muscles across your body.  However, your muscles may not become as large as they could if you do not supply your body with enough energy.  The best way to make sure you have more than enough resources to build muscle mass is to increase your daily caloric intake.  To figure out how many calories you need in a day, use an online calculator that takes your weight, height, and age into consideration.  Once you have this number, add an extra 250 to 500 calories so your body has the energy to build muscles.  If you are involved in extreme daily workouts, then you may need to add 1,000 calories to your diet.

Foods to Eat

It may be easy to increase your daily caloric intake by eating fatty foods, but this is not a wise choice for muscle growth.  Your muscles need protein.  This means you should focus on eating a variety of lean meats throughout the day.  Choose from tuna, salmon, lamb, turkey, chicken, and pork.  Foods like chicken eggs, duck eggs, tofu, almonds, peanuts, walnuts, chickpeas, and quinoa can provide a good deal of protein as well.  Also, make sure that you are eating more carbohydrates to boost your energy. Carbohydrate rich foods can also increase muscle volume due to the glycogen stored in your body.  Whole grain products are best, so look for whole grain pasta, rice, and bread.  Lentils, peas, and beans are good sources of carbohydrates as well.

Lift Heavier Weights

If you are trying to build muscle quickly, then you need to work the tissues in your body as hard as you can.  If you typically choose moderately heavy weights to complete shoulder presses, deltoid raises, tricep presses, and general bench presses, then you likely complete 10 repetitions and three sets of each exercise.  You should instead increase the weight on machines and dumbbells by 5 or 10 pounds.  Complete five repetitions at a time and try to make it through five or six sets.  The increase in weight, load, and force during your workout will help you with muscle mass.

If you do decide to increase weight during your workout, make sure to ask a friend, personal trainer, or gym employee to spot you.  This will help to reduce injuries as you get used to using heavier weights.  You also need to make sure that you allow your muscles to rest for several days after each workout.  Consider working on upper body exercise one day, skip the next day to rest, and then work on lower body exercises.  This way, each muscle group can rest for three days in between each workout session.

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