Bodybuilding: 8 Tips to Grow Lean Muscle
Bodybuilding requires effort, proper and continuous work, in addition to a diet aimed at increasing muscle mass. Here are some important tips from the experts:
Page contents
1-an introduction
2-From easy to hard
3-The advanced stage
4-Antagonist muscle
5-From devices to weights
6-Diet
7-Practice at least twice a week
8-Comforts
9-Exercise
Bodybuilding and muscle gain is not an easy task, but regardless of the results it can be very enjoyable. But since we aspire to be the best results, we will provide you with a number of important tips before registering for the gym.
Start from easy to hard
It should be noted that once you have started practicing bodybuilding exercises with the aim of increasing muscle size, you must participate in preparing for the big goal that you aspire to for at least a month, meaning that in the first month of training, you have to do relatively easy exercises, and make sure that every exercise you do By performing it using all kinds of equipment, you can repeat it many times, or about 20 times.
This means that the weight does not burden you more than necessary, and thus the first month is used to stabilize the muscle and to prepare it to carry heavier weights at a later time. And you must be careful to perform stretching and relaxation exercises during training, and after about a month it will be possible to start carrying more heavy weights.
The advanced stage
After you have gone through the initial training period, which included groups that were repeated 20 times for a period of at least one month of training, you can gain weight and reach the state in which each group is repeated 12-15 times, when the pressure is noticeable in the final exercises and the effort is great.
When you exercise relatively heavy weights and repeat them less often, then you can start with bodybuilding and muscle building. In more advanced stages, you can even reach 8-10 times. Heavy weights are ideal exercises to increase muscle size. The recommended number of sets for each exercise is 3.
Antagonist muscle
For every muscle that you work on in the gym, there is an antagonist muscle. The antagonist muscle is the one that performs the reverse operation of the other muscle. For example, the anti-biceps muscle (the anterior hand muscle) is the triceps muscle (the posterior hand muscle).
The anti-pectoralis muscle is the back muscle and so on. To develop your body properly, you have to make sure that every muscle receives attention, so that you do exercises that engage the antagonist as well.
From machines to free weights
It is important to note that there is a big difference between different bodybuilding equipment and free weights. The greatness of various sports equipment is manifested as limiting movement and maintaining the balance of the body, and thus it prevents injuries. The downside is that it occupies fewer motor units and increases muscle size.
Free weights intended for more advanced exercisers allow free muscle movement. The advantage in this is that there are more and more motor units working, with the help of which the maximum results can be achieved. The downside to this freedom of movement is that the risk of muscle injuries and infections increases.
Diet
Make sure to consume an adequate amount of protein, it is advisable to consult a nutritionist. Afterwards, make sure to eat a full meal, rich in vitamins and minerals, carbohydrates (especially before training), dietary fiber, and we mention once again the importance of protein.
Additionally, drink plenty of water throughout the day and during exercise. A dietitian should also be consulted about timing of meals during training day and rest days.
Doing bodybuilding at least twice a week
The truth is, in order to effectively grow muscle mass, it is recommended that you do exercises between three to four times per week. Recent studies have shown that it is possible to progress in training within twice a week, but this process is very long, as you should not press the muscle with heavy weights and a series of exercises that may surprise the muscle each time again, instead of getting used to it.
Comforts
During your exercise routine, make sure you get good and adequate sleep, as muscles can develop specifically at rest. In addition, the muscles need to rest for 24 to 72 hours between each workout.
Exercise, warm up, stretch and relax
Many people do not know (or deny it ..), but aerobics is a very important factor in increasing muscle size, because these exercises strengthen the heart and improve blood flow in the body, which means that your muscles will gain good blood flow. Which in turn will contribute to its operation and thus increase its size. In addition, make sure to warm up, stretch and relax, as they are vital to preventing sore muscles and various injuries during exercise.
