So you’ve decided you want to build some muscle.
But how do you do it?
You could just show up at the gym. But what would you do once you got there?
You could just grab some weights and start lifting them. You know, doing that is better than nothing. And if that’s what you’ve been doing, great. You’re already doing more than most other people who get the idea of trying to gain muscle.
I’ll bet you that you know that it takes more than just doing “something.”
It helps to have a plan.
Creating Muscle: A Crash Course
Let’s look at some tips on how you can make the most of your workout time. It can all be yours: standout abs, strong arms, and muscular thighs, if you go about things in the right way.
Building strong muscles is not an accident. There’s a science to it.
What you must do is work a muscle a little bit beyond the point it can currently handle. Of course, you must do this carefully. You need to stress the muscle without injurying it.
After you have put this extra stress and strain on a muscle, it must now recover. This is the soreness that you feel the day after working out.
This recovery will take a day or two, maybe longer. It all depends upon how strong that muscle was and how much you worked it.
The result of this recovery is that your muscle will now be stronger. It’s now capable of handling a more strenous workout.
You will gain muscle by repeating this process. Day after day. Week after week. As you apply added stress to your muscles they will grow stronger.
There are several ways you can increase the work of an exercise.
If you are lifting weights, then you could do the same lift more slowly. Or you could lift the same weights more quickly. Or you could repeat the same lift more times.
There are lots of exercises you can do to try to build muscle.
To name a few, you’ve got running, bicycling, swimming, and gymnastics.
Why do body builders choose weightlifting?
Weightlifting allows you to work on virtually every muscle in your body.
By choosing the proper weight and movement you can target different muscles and muscle groups.
Another advantage of weightlifting is that you can be more exact than with many other exercises.
For example, if you’re running outdoors, you can’t adjust the slope of the hill you’re climbing. Of course, using a treadmill may give you more control over your workout.
Body Weight Exercises
I’ll just mention in passing another point about lifting weights.
If you’re like me, whenever someone says “weight lifting” you think of bars loaded with weights.
Don’t forget that you can also get a valuable workout by lifting and moving another object: your body.
There are whole routines and courses devoted to body weight exercises.
The great advantages of body weight exercises is that you don’t need any equipment and you can do them wherever you are.
Best Methods for Planning Workouts
Do you want to build muscle? Then you must push yourself. You must push yourself at every workout.
If you’re not pushing yourself, you may not even be maintaining the muscle you already have.
As I said before, be careful. Push yourself, but not to the point of injury.
Listen carefully to the messages your body is sending you.
You have to determine the difference between the pain that signals you’re doing the right thing versus the pain of injury.
When in doubt, stop and wait. If you’re in a gym, you should ask one of the more knowledgeable members.
Some Weight Lifting Terms
When you hear strange terms, or even familar words used in a different way, don’t be afraid to ask.
Just in case, here are a few basic terms to get you started.
Rep = repetition = moving a weight in one full cycle. For example, raising a weight and then lowering it.
One RM = one repetition maximum = the highest amount of weight that you can safely use for one rep. As your muscles grow this number will become larger.
Set = doing one rep several times.
Foundation – Now Go Do
This short article has given you the foundation you need.
You understand the basic science behind building muscle and the basic terms.
It’s now up to you to apply your knowledge.
Find yourself a gym or a personal trainer online and start building the muscles you want.