Building muscle is a very common goal that many people want to accomplish. There are both health and cosmetic benefits that results from building up muscle mass. However, many people are faced with the problem of conflicting information when trying to learn about building muscle. You should not allow this to disappoint you.
The reason there are so much different advice and guidelines about building muscle mass out there is due to the fact that there are many different approaches to gaining muscle that works. There is no one specific way that'll work for everyone. Different people may take different routes and get satisfactory results. The best way to approach building muscle however is to take steps that'll allow you to gain muscle effectively, prevent harm to your body and avoid gaining excess body fat.
When it comes to lifting weights to build muscle you need to do it in a way that will cause maximum muscle tear. This will require lifting heavy in a rep range of 6-12. You also need to aim for progressive overload to see your muscles grow bigger overtime. This means increasing the size of the weights as you go along your weight training program. You should start with as much as you can lift, but after a period of time you'll need to add more weights to continue creating stress on the muscles. You need to use the right compound exercises that'll stimulate a large number of muscle fibers in one movement, such as squats and deadlifts. You must also give each muscle group adequate resting time after hitting them hard in a workout session. Muscles actually recover and grow during the time you're resting them. If you do not allow enough time between workouts for your muscles to repair from their damage and grow properly, this will lead to over training which is not good for the muscle and will eventually hinder your progress.
Proper nutrition is also a key input for building muscle. Although weight training induces muscle growth from the high level of resistance and stress, if you do not have a quality nutritional plan to work along with it you may not get any good results. Having a quality nutrition plan in place is undoubtedly critical for gaining muscle fast and effectively. You need to be consuming the right nutrients, and the right amount of calories that's needed by your body during your bodybuilding efforts. At this time you need to concentrate on eating lots of protein and carbohydrates, because these are key components of a bodybuilding diet for getting the essential nutrients and energy needed by the body. Protein is the main source of amino acids which is needed for muscular recovery and growth, and carbohydrates are needed for supplying energy and storing glycogen in the muscle.
Source: EzineArticles
