Just as a tree cannot grow with out sufficient water, sunlight and soil no matter what else you give it, to build up muscle your body also has several things that you absolutely must provide it with in order to grow. No amount of fancy exercise equipment, supplement or outfit will allow you to grow muscle if you do not take the following essential steps:

1) Eat big. Some people just do not appear to embrace this point fully! If you want more muscle it has to be formed from something, it needs to built out of extra calories. If you are not taking on extra calories then your body has nothing to build up muscleswith. One good way to always ensure you are eating enough is to purchase a set of oversized plates and dishes. This way at each meal you are always reminded of your increase need for calories. Consuming a high number of calories will be easier if you break your meals down into 5-6 meals.

2) Train hard and intensely. If you are not training hard in the gym then your muscles have no reason to increase in size and strength. Give your muscles a reason to grow by training intensely for up to 45 minutes. Use the classic mass builders that are multi-joint exercises like: bench presses, deadlifts, squats, shoulder presses. These are the most efficient mass builders preferable over many others.

3) Drink lots of water. All of the muscle building reactions in the body require water just as your muscle need excess calories to support growth. Training of course will also increase your fluid intake needs. Carry a bottle of water with you everywhere you go.

And of course just as you cannot expect a plant to grow if you throw harmful substances and so on on it there are several things you absolutely must not do in order to build up muscles

1) Do not over-train. If you train too much you will decrease your muscles size and not increase it. Why? Well, micro tears in the muscle actually occur after every intense workout. It then builds itself back up bigger and stronger than previously over the next few days. You will always be unable to grow if you do not allow you muscle sufficient time to recover. Rest is the key. 

2) Do not stuff your body full of useless calories. Of course your body needs lots of calories for muscle growth but it also needs then to be good quality for maximum benefit. Food like: fish, chicken, potatoes, leafy green vegetables, eggs, pasta, fruit, rice and so on should be the norm. To build muscle up they can’t be beaten.

3) Never ever give up. The same thing does not work for everybody all the time. If progress is not apparent then mix things up and experiment with different exercises, a different diet in fact do anything you can but never ever give up. Focus on your goal and you can make it. remember to relax and enjoy the process of building muscle up, you will not turn into Arnie in a few weeks it will take sometime, keep a training diary to track your progress and for motivation.

So ask yourself honestly and sincerely if you really are adhering to these guidelines as best as you can. If you are not then if you really want to build muscle up then wouldn’t now be a good time to change?

Tags: build muscle mass, build up muscle, build up muscles, how to Build Muscle
Filed under: Fat Loss