There are only 2 things you
have to get right when trying
to build muscle mass. They
are training and nutrition.
All other aspects of trying
to build muscle are not nearly
as important.
But which one is more important
for building muscle; is it
training or nutrition? Well,
if all your bases are covered
in regards to proper nutrition
and getting your needed calories,
then training becomes the
most important catalyst for
muscle growth.
Heavy weight training is the
only way to force your body
into building muscle. Your
body will not waste any of
its energy on building or
maintaining muscle tissue
that isn't needed.
That's why if you stop lifting
for a while, you lose the
muscle mass you once had.
Your body has no reason to
keep this extra muscle mass,
since it takes energy (calories)
to maintain it. The human
body is very good at conserving
energy it doesn't need to
use.
That's why you have to keep
lifting progressively heavier
weight over time; to keep
forcing your body to build
muscle.
Aerobic exercise won't build
muscle, only heavy, intense
training will. You must stress
the muscle to the point of
failure for the body to cause
an adaptive response of building
muscle.
Weight training needs to be
brief and intense. Doing any
more reps or sets than needed
to stimulate muscle growth
will result in overtraining.
Now, as far as nutrition goes,
that alone will not make up
for the lack of heavy training
or the overtraining that you
do in the gym.
Training and only training
leads to muscle growth. You
need to train hard and then
get the proper rest. Only
after training does nutrition
play a vital role.
All that's needed for nutrition
to build muscle is a well-balanced
diet that includes high protein,
moderate carbs, and low fats.
If you feel that you've been
overtraining, the first thing
you should do is take a week
off from all lifting. You
need to rest and recover from
the overtraining you've been
doing.
Once you feel back to your
strong, energetic self, start
to train with a high intensity
program that lasts no longer
than 45 minutes.
Do just 1 or 2 muscle groups
per workout, using only 2
exercises and 2 heavy sets
for each. Again, keep intensity
high, since this is the biggest
factor towards building muscle.
Support this muscle building
process with proper nutrition.
Eat 5 to 6 smaller meals each
day, using quality protein
and complex carbs as the majority
of your calories.
If you follow these 2 steps
of intense weight training
and proper nutrition, you'll
soon be building more muscle
than you ever have in the
past.
About the author:
If you want to build muscle
and lose fat so you look better,
feel better, and get noticed
more, then check out fitness
trainer Shawn Lebrun's proven
"Simple Steps To Get Huge
And Shredded" program: Simple Steps To Get Huge And
Shredded"
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