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Effective steps to a muscle building program

Mar 20, 2008
What did you envisage when you enrolled into your muscle building program? Did you want to build your muscles for fulfilling your ultimate goal of becoming a heavy weightlifting champion? Or did you want to add loads of layers of muscles to your body and appear huge? Or did you simply want to tone down your body and add a bit of lean muscle mass to your flabby body to make it appear lean, tough and athletic?

Therefore, ascertain your objectives clearly and the estimated time available with you to achieve your goals so that you can plan your body building schedule and calculate the intensity, frequency and duration of your workouts to be able to fulfill your final objectives.

Most people are vexed with their current flabby bodies (or unattractively thin drooping bodies) and yearn to transform their body into a well toned muscular body with a lot of lean muscular mass. For this, they must opt for such a weight lifting plan, which requires them to use heavier weights for conspicuous areas of the body like their biceps, chest, back and the shoulders while lighter weights can be used to tone up the rest of the body parts.

But in case you want to become bulky and huge, then you must use high intensity weight lifting techniques to achieve your dream body. You will need to stimulate muscular growth by first damaging your muscles to a certain extent and then allow them to get repaired by providing ample rest and adequate nutrition to replenish them and make them grow.

But this is not an easy task. You need to put in a lot of hard work through regular workouts involving lifting heavy weights. Very often beginners get discouraged if the results are not very encouraging. For making your muscle building program more effective, there are 3 essential ingredients - strength training, proper diet, and sufficient rest.

Step 1 - Strength Training: Weight training to build muscles must be done correctly to avoid serious injuries to your muscles. You can work out more than one muscle at a time by using compound movement exercises such as bench press, squats, deadlifts, or military press for successful body building.

Step 2 - Eating Right: You must modify your diet regime to consume more number of healthy calories. You should increase your protein intake to at least 2 gm/kg of your body weight. Ideally, you must consume a mixture of proteins and carbohydrates within two hours of completion of a rigorous workout session in order to provide the body with sufficient energy as well as to facilitate maximum muscle repair.

Step 3 - Allowing Ample Rest between Successive Workouts: Rest is a must between consecutive workouts to allow your muscles to repair, recover, replenish and grow in a healthy manner. Ideally, experts suggest 3 days of workout alternating with 2 days of rest as the most ideal workout routine.
About the Author
Personal trainer/bodybuilder, Jason Diggs, writes quality, non-biased reviews on the nets top " how to build muscle " instructional programs. His #1 pick goes to muscle gain truth, a highly recognized, all-inclusive muscle building package.
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