Read through, apply these tips to help build muscle to get big arms, a big chest and huge legs.
For an advanced, scientifically-based look at how to optimally build muscle and shred fat, check out Renaissance Periodization's Scientific Principles of Hypertrophy Training
This book is the most comprehensive text on developing the best muscle building programs that I have read to date.
1. Commitment - Bodybuilding and developing significant amounts of muscle mass requires commitment. It is a totally different lifestyle that entails letting go of old habits and adopting new ones. You cannot go into bodybuilding and be half- hearted about it. It is a test of strength, self-discipline and willpower. Start only when you are sure you can commit time, effort and energy.
2. Desire - Your decision to start on muscle training must come from a sincere desire for a healthier and a more developed body. Do not go into it just because it’s your New Year’s resolution. People who decide to change something in them when the calendar flips on January 1st are most likely to stray from this discipline.
3. Assessment - Make an assessment of your body. Decide what kind of attention goes to which part of your body. Some people have flabbier arms while others have most of the fat collected in their midsection. This way, it is easy for you to create a program that addresses your problem areas.
4. Goals - Set your goals and create a plan accordingly. How much body fat do you want to lose? How much muscle weight do you intend to gain? Are you after gaining strength? Are you after developing speed and endurance? What about power? Give yourself a deadline of when these goals should be attained.
5. Expectations - Manage your expectations. One month is a good start in losing weight but it isn’t enough to get you ripped. Make a realistic visualization of the progress you can achieve in a certain period. Do not set yourself for disappointment. Most beginners get discouraged because of the unrealistic goals they set for themselves.
6. Lifestyle - Assess your lifestyle. How many hours a week do you intend to devote to working out? How much energy do you still have after work/school? Is it best to go before your daily duties or after? What habits must you get rid of? Alcohol? The weekend buffet? Nightly parties?
7. Document - Create a journal. Document your progress from day 1. Write down your current weight. Measure your body fat using a fat caliper. Take photos of your body, especially the problem areas. Compare measurements as you go along your bodybuilding efforts. This shall serve as your motivation in reaching your goals.
8. Track Progress - The ability to gain differs from person to person so progress cannot be tracked by comparing it with your training buddy, even if both of you started at the same time. You can check your development only by taking note of your present measurement and comparing it with your previous measurement.
9. Evaluate - Do not be discouraged if you do not see a change in your weight during your strength training. While you lose weight by burning fat, you also keep or even increase poundage as you build muscle. Evaluate your progress by keeping track of your strength gains and measuring your body fat against muscle weight.
10. Environment - Know the difference between setting up an in-home gym versus getting a gym membership. Many people find it easier to stay faithful to their routine in a gym setting. An in-home setting is convenient but poses temptation to slack off. The presence of other bodybuilders is a motivating force.
The above considerations are valuable for anyone who is interested in beginning a bodybuilding or muscle building program. New bodybuilders who fall into the beginner category would benefit most from implementing these tips.
Required Reading :
Simple Fat Loss Strategies for Appearance, Health and Longevity
Factors Contributing to the Development of Muscle Mass
Portions of this post are re-published with permission from original authors.
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