Training education/ Build Muscle/ How to build Muscle
Looking to build muscle?
If you are looking to pack on slabs of muscles this is one of the best places you have come too
If you wanna build muscle one of the first things you need to do is stimulating your muscles adequate amount of time therefore 2 times for big muscles and 3 for some muscles that recover relatively fast compared to others but a large majority of you are probably just training them once a week and following something like the bro split which is just training a body part once a week therefore something like monday chest tuesday back wednesday legs thursday shoulder friday arms if it sounds like you start following the most basic split which targets every muscle twice a week therefore push, pull, leg in which you target all pushing muscles (chest, tricep, shoulder) but remember you have to manage your volume with this as you will be training each muscle every 48-72 hours. But don’t repeat the same exercise for every workout have some variety so you don’t get bored by doing the same workout again and again because you will get bored relatively fast.
After you have developed a proper workout split for your self you also have to keep in mind you don’t have to train 7/7 days in the week you also have to rest 1-2 times a week if you wanna maximize your muscle gains so go like push, pull, leg, rest and repeat the maximum you need is 4-5 times a week and you can maximize muscle growth and recovery if you can get your sleep dialed in as it is the natural PED for a natural lifter.
Now the next question you may ask is do males and females build muscle differently?
Regardless of biological sex, muscle grows at different rates for people with different body types.
Both males and females can have the following body shapes, and each requires a different approach to muscle building:
- Mesomorphic: People with this body type tend to be muscular and generally build muscle mass far more quickly than people with other body types.
- Ectomorphic: This term describes a slim or straight frame. Ectomorphs have a lower chance of building muscle mass but can increase their strength through resistance training.
- Endomorphic: This body type is more rounded or curvy. People with an endomorphic body can build muscle most effectively through strength training.
Now you may ask how can I build muscle through exercise
People build muscle at different rates depending on their age, sex, and genetics, but muscle development significantly increases if exercise is:
- consistent
- challenging
- long-term
People also achieve the best results when they follow exercise with enough rest.
The best type of exercise to build muscle is strength training, although cardiovascular activity can also provide benefits.
Strength Training
It takes several weeks or months of consistent activity and exercise before muscle changes become visible.
According to adults should engage in muscle-strengthening exercises that involve all major muscle groups at least twice weekly.
Examples of strength training activities include:
- lifting free weights
- using stationary weight machines
- resistance band activities
- body weight exercises, such as pushups and squats
- strength training classes that incorporate some or all of the above activities
Strength training and rapid aging
As a person’s age increases, so does the risk of limited mobility and other skeletal and muscular problems, such as osteoporosis or osteoarthritis.
However, older adults should try to meet adult exercise guidelines if they can. If they are unable to do this, they should remain as physically active as their physical limitations allow.
Strength training is also beneficial for older adults to prevent injury and aid recovery.
Cardiovascular activity
Also known as aerobic activity or simply “cardio,” cardiovascular exercise benefits a person’s heart and respiratory system.
Cardio is vital for overall health. Current guidelines recommend that adults participate in at least 150 minutes of moderate intensity or 75 minutes of vigorous intensity physical activity each week.
While some people believe that aerobic exercise does not help build muscle, recent research disagrees. Regular cardio can support muscle growth and function. It also increases overall fitness levels may help reduce risk of injury.
For optimal muscle building, the authors of a study which was done in 2014 suggest that people carry out aerobic exercise:
- at 70–80% of their heart rate reserve, which a person can calculate by subtracting their resting heart rate from their maximum heart rate
- for 30–45 minutes at a time
- on 4–5 days per week
Rest plays an integral part in building muscle. By not letting each of the muscle groups rest, a person will reduce their ability to repair. Insufficient rest also slows fitness progression and increases the risk of injury.
According to , an exercise initiative from the U.S. Department of Veterans Affairs, people should not carry out strength training on the same muscle group for 2 consecutive days.
Getting enough sleep is also important for the process of muscle growth. The researchers behind hypothesize that sleep debt decreases protein synthesis, contributes to the loss of muscle mass, and inhibits muscle recovery. However, many further studies may confirm the lnk