What you need to build muscles
The techniques needed to develop new muscle mass are pretty straightforward,
and have been perfected over the decades. You may be doing plenty of exercises,
and working out hard, but if you don't follow generally accepted practices,
you'll never achieve the results you want. People are prone to make mistakes and
to take shortcuts, but if you end up using techniques that you yourself create,
you probably will end up failing in your goal to increase the size of your
Doing your exercises quickly does not help you build muscles more quickly. Quite
the opposite, as a matter of fact. Good bodybuilding workouts need slow
controlled movements, not fast, quick, herky-jerky ones. A slow movement forces
the muscles to contract more and to hold that contraction longer. This
increases the level of strain the muscle endures, which in turn helps trigger the
body to grow more muscle tissue in those areas. Do those bench presses
or arm curls slowly, in order to ensure maximum muscle development.
Proper diet is very important in developing muscles. Muscle development requires
protein. Your body uses protein to grow new muscle fibers and to repair
damaged ones. Nowadays, some people frown upon the eating of meat. However, if
you're serious about bodybuilding and muscle development, you should eat
meat -- as lean as possible, obviously, since you're interested in the protein,
not the fat. Dairy products such as cheese and milk also contain relatively
high levels of protein, and are a cheap and easy source of the protein you'll
need to develop muscles. Other sources include whole grains, fruits and
You also need to ensure that you're getting enough rest. Muscles need a day or
two of rest in order to repair and to grow. If you exercise one muscle group
one day, give that muscle group a day or two off before you exercise them again.
This will help maximize muscle growth and development.
Learn how to exercise -- the precise movements, the resistance levels, the number
of repetitions per set and the number of sets per session in order to
develop new muscles quickly and safely. There are dozens of books filled with good
advice and instruction that you can read to find out just how to do things
right. And if you have a gym membership, you can ask for advice and instruction
from the gym's trainer. Just as you'd never try to fly a plane without
getting proper instruction, you shouldn't attempt to bodybuild without getting good
advice and proper instruction.
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