Buff up your body nowadays are becoming trendy especially for the teenage guys. Building muscle results from proper weight lifting exercises and also balanced nutrition. Nutritional supplements, such as protein powders (hyperlink) and weight gain formulas, can be effective if you do not achieve enough nutrition in your daily diet.
While ergogenic aids such as creatine and caffeine, do have ability to help you build muscle, the most effective way to build muscle is with a progressively increasing resistance training program. Lift weights. The process of increasing muscle size is called hypertrophy, and you need to lift just a moderate amount of weight to build muscle. Use between 65 to 85 percent of your one-repetition-maximum (1RM), and perform six to 12 repetitions. You need about two to three days a week for maximum muscle growth. Target just one area of the body each session. For example, perform chest and shoulder exercises one session; back and abdominal next; and leg exercise the third day.
Continue to place stress on your muscle by progressively increasing weight over time.Increase the weight you lift by five to 10 percent when you can successfully perform two additional repetitions beyond your target number for two sets in a row. When it comes to building muscle, it’s frequently the start that stops most people. The training, they believe, will be too hard or the result is too difficult to achieve. And so they never start. While it’s true that training can be complicated, it doesn’t have to be. It’s entirely possible to attain achievable result with only the most basic exercises. This must be accompanied by proper amount of work and adequate recovery. The problem isn’t lack of information available these days, but there are too much of it. Information overload can mislead you to many things and will risk you for an injury. Instead of more information, you’ll need to focus on what knowledge you already have. The most important thing to remember, though, is that training is actually not complicated. Be practical and consistent in your training program and result is guaranteed. Here are some tips to guide you through the process of getting a better muscle:
- Get a good warm up and stretching.
You need at least 10 to 15 minutes of this to get your body ready. Five minutes on treadmill, then 10 minutes on calisthenics, jumping rope, or hitting a heavy bag is a good start.
- First, use bigger, complex lifts.
They will work the most muscle and produce better result in the least amount of time. This is useful for most beginners.
- Pay attention to reps and sets.
Getting the correct volume of exercise is all about keeping track of your repetitions and sets. Simple guidelines: the more reps you perform, the less sets you’ll do.
- Workout according to the tempo.The purpose of training is to put your muscle under tension. How? The way is to increase the time during lowering and pausing phases during each reps. Taking a two full seconds during lowering your weights, rather than just letting the weight falls, will produce better results.
- Proper rest periods.
It’s important to take a rest between two sets. The harder you work, the more rest you’ll need. Take one-and-a-half to three minutes break between each set, depending on difficulty, to recover.
- Use proper frequency and duration.
In terms of lifting, less is more. A lot of people think they need to train everyday. Three is the right number to start with. This will allow your body to heal and recover. Upper body muscles are smaller and heal faster, however, you can work them more often than the lower body. Your workout should last no longer than one hour and 15 minutes.
- Recover and take good nutrition.
When you’re resting between workouts, you’re not doing anything. Your body is actually busy rebuilding itself and recovering from the workouts that you did. Lifting must be together with good nutrition to get proper results. Just have simply prepared whole foods; get a good balanced of protein, carbohydrates, fat and drink plenty of water. About 30 percent of your calories should come from fat and 50 to 60 percent from carbohydrates. If you do not consume enough of these nutrients, your body will begin to use its protein stores as a source of energy and this can cause muscle breakdown.
These are some of the advantages:
- bodybuilding will definitely gives you some discipline
- maintaining a good health
- boost self confidence
- help you to get good sleep
Before you engage in any bodybuilding program, bare in mind that there are also some disadvantages:
- misconceptions of taking protein completely as your only diet
- higher risk of getting dehydration
- safety reasons when working out using weights
- If you’re not balancing your workout with your own pace, you’ll end up injuring your muscle
|Last Reviewed||:||28 August 2020|
|Writer||:||Lt. Kol. Dr. Ridzuan bin Azmi|
|Accreditor||:||Dr. Nik Rubiah binti Nik Abdul Rashid|
|Reviewer||:||Dr. Nazhatussima bt. Suhaili|