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 muscles.

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 vegetables.

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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