There is something that just attracts people to the lean, sculpted figure that you can have through muscle building.
And while most muscle builders focus more on mass over strength, you can find a large amount of information on techniques and routines for the muscle mass dreamer.
We want you to have all the basics to ensure that you are on the right track as well as knowing what you need to do to properly build up your muscle mass and maximizing your gain.
How to Begin
Just like any other exercise regimen you should first know your body type and what it will do for you while you focus on your muscle building routine.
There are 3 main body types, Mesomorph, Ectomorph, and Endomorph. Each body time can help you determine what you should focus on.
First the Mesomorph possesses a large bone structure with larger muscles, the Ectomorph will be a lighter build and possess smaller joints and leaner muscles, and finally the Endomorph has shorter bones but thicker arms and legs.
A majority of people will fall into at least 2 of these categories and should consider how to best make that work for their training when muscle building.
Know Your Stage
You should keep in mind that you need to consider what stage you are in when it comes to your training as not following your specific stage guidelines could possibly equal injury.
It is best to have a weight trainer there to help you determine where you need to begin and what regimen will suit you and your body type to help you get the best results.
For beginners who don’t have regular exercise routines should focus on forming a plan and beginning a nutrition plan before starting their physical workouts. Intermediates will have added 10 to 15 pounds of muscle to their bodies and follow a strict exercise and nutrition regimen.
Finally the Advanced muscle builder will have already gained a lot of mass and has slowed down the gain over time and are religious about their diet and exercise routines.
This is a major part of muscle building as you want to encourage muscle growth and energy rather than loss of weight. This makes the nutrition portion of muscle building more important in comparison to other regimens.
You need to ensure that you follow your intake of calories, proteins, carbs, and healthy fats seriously and record them in a note book to help you see what needs to change if anything at all.
If you aren’t taking in enough of something, you will need to supplement the lack of that nutritional value as soon as possible to ensure the best results.
When supplementing your nutrition needs for muscle building, there are a few things that you can use that are both healthy and will help your muscles thrive.
You can purchase most of these from health food stores and you should consult your physician to ensure there isn’t anything else that you need to help with your muscle building needs nutritionally.
These supplements include whey protein, creatine, multivitamins, glutamine, nitric oxide, testosterone booster, and BCAAs, although your doctor will help you to consider a diet that may contain most of these and help you with the dosages of each supplement.
There is a bit of knowledge required in muscle building such as knowing your muscle groups. You have your basic groups such as your back, chest, shoulders, and quads but you will also need to consider that some of these groups work against each other from time to time.
The groups that work against one another are your chest and back, biceps and triceps, and your quads and hamstrings and you will want to find a routine that allows each group to build properly.
This is where your trainer will come in to ensure that the muscles are building properly.
There are different exercise mechanics that you should be aware of as well as different workouts.
For example if you were to divide exercises into two groups, they would be compound and isolated exercises.
Compound exercises work with the movement of 2 joints such as leg presses working the knees and hips. Isolated exercises work a single joint such as curls and can be broadly classified into 3 more groups.
The isolated exercise categories are full body which focuses on the entirety of your body, upper and lower splits which focus on the chest, arms, shoulders, and back, and body part splits which are designed around a singular body part.
You will want to consider the exercise you are doing to how many reps you should do.
For compound exercises you should perform 5 – 12 per set, isolation exercises require 10 – 15 reps per set, and leg training suggests 20 reps per set.
You should also include mild cardio, stretching, and working warm up sets so you have the best results.
You should also include squats, deadlifts, pull ups, and other exercises