Muscle Building Tips for Men

Muscle building requires commitment, focus and determination, however, there are a number of steps that can be taken which can help accelerate the process, in order to achieve the desired results.

In terms of training, many commentators agree that the type, frequency and variation of exercise, are essential factors for muscle building. In addition to training, diet and the regularity of meals are also important components to consider. Understanding how these factors work together will assist an individual to gain more from each training session, and maximize their potential. It is also important for bodybuilders to set goals and work towards those goals until they are achieved.

Training

• Successful muscle building only occurs when an individual pushes themselves beyond the boundaries. Therefore, if one does not adjust or, increase their training regime, for example, by increasing the weights that they are using, the muscles become accustomed to the usual routine and stop growing. There appears to be no doubt, that compound exercises offers the most effective way of increasing muscle mass. Compound exercises work larger groups of muscle and therefore, provide the opportunity when one is training, to increase the size of several muscle groups within one exercise. Such exercises include rows, bench presses and dead lifts.

Diet

• Diet is key when muscle building and consuming the correct amounts of protein, moderate carbohydrates and vitamins and minerals is vital. Protein is essential for building muscle and those in training should aim to consume one gram of protein, per pound of body weight, per day. Consuming protein before and after a training session can accelerate the process of increasing muscle. It is suggested that 15 to 20 g of protein should be consumed 30 to 45 minutes before training begins. Likewise, one should also aim to consume the same amount of protein 45 minutes after a training session ends.
• In addition to providing energy, carbohydrates also assist the body to maintain the correct levels of glucose, which is essential for muscle building. Bodybuilders should aim to consume 3 grams of carbohydrates, per pound of body weight, per day. Vitamins and minerals are vital for good health, however, they also assist the body to replenish and repair injured muscle.