As with most anything we attempt in life, the results we are reaching for are wanted as quickly as possible. It is no different for weightlifters. While building muscle is the goal, quick muscle building is even better. There are ways to make this a reality. First, one must understand what our bodies and muscles need to make them perform at their highest level. Two of the most important aspects of weight lifting to keep in mind are muscle rest periods and proper diet to help promote gaining muscle mass.
With most things in life, the harder you work at it the better your results. However, not everything responds in this manner. When you want quick muscle building, you must understand the way the muscles work. If you over work the muscle or muscles they become stressed and unable to respond to your demands. With the proper rest periods between workouts, the muscles are given time to recuperate and then work at their optimum level during the following workout. Over working muscles can push them to the point that they will no longer respond and cease growing, this then becomes counterproductive to your ultimate goal of gaining muscle mass.
The best way to encourage your muscles to respond to your requests of growing is to allow them rest periods. To achieve quick muscle building, one must only workout three to five days a week giving the muscles a chance to rest during the remaining two to four days. This gives them a period of recuperation. In addition to rest days, your workout sessions should not last longer than one hour at a time. During this hour, you should perform five to eight sets of a given exercise for large muscle groups and three to four sets of an exercise for smaller muscle groups.
Another important area to concentrate on is your diet. To acquire quick muscle building, one must focus on the amount of protein and carbohydrates they ingest. The recommended amount is based on your body weight. Protein should be taken in at a rate of 1 gram per pound per day, while carbohydrates are eaten at a rate of 1.5 grams per pound of weight per day. In addition, you must avoid being hungry. This state places your body in a period of breaking down muscle for energy. By eating multiple small meals throughout the day, one can continue to provide food for the body and prevent the break down of muscle and at the same time build mass.
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