How to Build Muscles

Building muscle can be one of the most interesting things to do, as a muscular body is always a prettier body, as long as we don’t overdo it.

One of the reasons why we are going to want to build muscles is because of the respect that this causes. No matter how hard I try, I am unable to find any insult or disqualification for a person who is big and muscular, since they command respect and have no superficial flaws at first glance, at least as far as the body is concerned.

Furthermore, building muscle is not only good for aesthetics, but it is also good for developing other skills needed for sports, such as strength, endurance, resilience, and power.

A person with big muscles is always a stronger person, because despite all the myths that exist about the development of strength, bigger muscles always equal stronger muscles and vice versa. For this reason, if you want to develop your strength, you must develop your muscles.

Actually the muscle is produced as a defense of the body against lifting weights. When we train properly, our muscle fibers will break down into smaller shapes. Just when this happens, the body will try to repair the muscle fibers, but not only will it settle for this, but it will also make the new fibers a little stronger and bigger, to prevent you from breaking them down again.

Today we are going to teach you how to get a beautiful and muscular body, that is, today you are going to learn to develop muscles, so that you will be the envy of your friends and you can start in the exciting world of weightlifting.

Before continuing, I will make a small clarification. This tutorial is intended for natural people, that is, for people who do not plan to use anabolic steroids or any other substance to improve performance. In these cases, things change a bit, but I’m not going to get into such a controversial topic here.

Instructions for building muscles

  1. Training:
    The first thing is that you sign up for a gym if you have not already done so. This is because although there are alternative training methods such as calisthenics, none are as effective at gaining muscle mass as gym weights, so sign up now before reading on. Now that you’re signed up, it’s time to train, something that gym instructors often don’t teach you to do well. Avoid light weight routines with “colored weights”, since toning is a story. What you have to do is train heavy, with free weight exercises and a lot of weight (relatively speaking). In this article we explain a good routine suitable for everyone Routine of How to Do an Exercise Routine
  2. Targeted Eating:
    They say muscle is built in the kitchen, not the gym. In part it is true, since in the gym the muscle is destroyed and at home it is built. The way of eating should be controlled according to our goals, since wanting to lose weight is not the same as wanting to gain muscle mass.

    1. Definition:
      In definition, a person should eat fewer calories than he spends, since the body’s expenditure is really in calories and if you consume less than you spend, it is impossible to gain weight. Of course, you also have to look at the type of calories, since depending on the type of food you eat; the hormones will slow down or speed up the metabolism. For example, eating refined sugar and Trans fats will slow down your metabolism, plus you’ll put in a lot of calories without realizing it. Eat 500 calories less than you need from clean foods, like rice, chicken meat and eggs for example. Be careful with condiments and liquid calories, as many fat people who think they don’t eat much, put a lot of calories in these two items without realizing it.
    2. Volume:
      Volume is a stage in which we are going to eat more than we need. At this stage, we are going to try to climb as cleanly as possible, that is, try to gain muscle without much fat (completely clean climbing is impossible without steroids). That if, in this phase you cannot eat everything you want, since this mistake will even cause you to lose muscle due to bad food. The way to do this is to eat 500 calories more than you need, but do it cleanly. In volume stage, we can train more intensely than in definition, since by eating more, we will also recover before exercise and gain more strength due to glycogen issues.
  3. Breaks:
    Try to sleep a minimum of 8 hours, because if you do not rest well, you will not gain muscle mass. Also try to rest well between series, between exercise sessions (between 48 hours and a week for each muscle group at least) and also try to lead a quiet life, to avoid secreting catabolic hormones such as cortisol.

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