Effective steps to a muscle building program
Jason Diggs
The needs and requirements of a person can greatly dictate the fitness goals of an individual and accordingly alter his body building program. Therefore, consider what you want to achieve from your body building program - whether you want to become bulky and huge, or a successful professional weight-lifter or did you want to tone up your unattractive, sagging body to make it appear well-toned and attractive?
Sit back for sometime and reflect on your goals before you enroll for a muscle building program. Think about why exactly you want to join a muscle building program - whether you want to build muscles for a toned and muscular body, or you want to build your body to become huge and to gain some extra muscle mass or do you want to become a professional weight lifter.
Most people are vexed with their current flabby bodies (or unattractively thin drooping bodies) and yearn to transform their body into a well toned muscular body with a lot of lean muscular mass. For this, they must opt for such a weight lifting plan, which requires them to use heavier weights for conspicuous areas of the body like their biceps, chest, back and the shoulders while lighter weights can be used to tone up the rest of the body parts.
However, in case you aspire to grow huge, and add thick layers of muscular mass to your body, then you must adopt such a weight lifting routine, which involves the use of high intensity techniques. Additionally, you will also need to take lot of rest. This will stimulate the muscles in your body to respond, repair, recover and grow into strong, healthy muscles.
Apart from the dedication and motivation required for the muscle building program, there are 3 essential and crucial steps to a muscle building program. These steps involve strength training and weightlifting, eating the right amount of the recommended diet and allowing ample rest periods between subsequent workouts.
Step 1 - Strength Training and Weightlifting: Your workout routine must compulsorily include 4 compound movement exercises (those exercises that involve the use of more than one muscle) for effective muscle building - Bench Press (chest workout), Squats (leg workout), Dead lifts (back workout), and the Military Press (shoulder workout).
Step 2 - Eating Right: You must modify your diet regime to consume more number of healthy calories. You should increase your protein intake to at least 2 gm/kg of your body weight. Ideally, you must consume a mixture of proteins and carbohydrates within two hours of completion of a rigorous workout session in order to provide the body with sufficient energy as well as to facilitate maximum muscle repair.
Step 3 - Sufficient Rest: Muscles will grow faster if you take sufficient rest between 2 successive workouts because rest period allows your muscles to recover from the stress and exertion of the workouts. Ideally, you must workout for 3 days in a week and allow two days of rest between successive workouts.
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