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If you're just starting out on your build muscle
workout regimen, you'll probably want to follow these basic principles
of strength training. (And even if you're somewhat experienced, you
may want to make sure you're not overlooking anything!) Here are the
four main things to incorporate in any muscle workout routine:
 Eat
More (and Better) Food.
Your muscles need nourishment if they're
going to grow, so feed them whole, natural foods with high 'thermic'
rates as much as possible. Higher thermic rate foods like proteins
(30%) and fibrous vegetables (20%) speed up your metabolism more than
lower thermic rate foods like fats (3%). When your body's metabolic
rate is boosted, it burns fat much more efficiently. So, the more
muscle mass you have, the more efficient your body becomes at burning
fat stores and the leaner you become.
If You're Skinny, Put on Some Healthy Weight.
Although your genetics play a part in how well you'll ultimately be
able to shape up, you'll probably still need to try to add some weight
to your frame (unless, of course, yo u
are
already overweight). Consider this additional weight to be fuel for
your engine (your muscles). Some of the 'healthy calories' you want
come from eating various types of pasta, whole grains, nuts, seeds,
olive oil, and green and yellow vegetables. And don't forget your
high-thermic protein sources, such as lean red meats, fish, poultry,
and dairy products such as milk, eggs, and cheese. 1 gram of protein
for each pound of body weight, consumed evenly throughout the day, is
the recommended portion.
Use Free Weights to Perform Compound Exercises.
For the average strength trainer, using free weights provides you with
a number of benefits during your build muscle workout that weight machines can't offer:
- You're forced to balance and control the weight yourself, building
more muscle.
- Using free weights conforms better to your body's natural range of
motions.
- There's really no limit to the number of exercises you can do with a
single barbell at home.
 'Compound'
exercises that involve several muscles at the same time are the best
and safest types of exercises to start off with. Since the weight is
distributed over multiple muscles, the stress on any one muscle is
mitigated. For those strength trainers who have already established a
solid base strength in their build muscle workout, the next exercise step would be 'isolation'
exercises targeting specific muscles.
Also, be sure to focus on performing 'squats' as a regular part of
your strength training regimen. Squats work your entire body and
they're one of the most important exercises you can do. Just be sure
to take full advantage of them by ensuring your hips drop lower than
your knees when squatting.
Allow Your Body to Recover.
Someone just beginning a strength training program will require more
recovery time than someone already active in one. Here are several
things to remember:
- Muscles don't grow when you're exercising them. Muscles only grow
when you rest them.
- Avoid dehydration and cramps by drinking plenty of water. Sip a
little during workouts.
- As you sleep, growth hormones are released that promote muscle
growth. Get enough
sleep each night, and take a brief nap (or meditate) after your workouts,
if possible.
Follow these tips and you should soon see positive results from your
build muscle workout!
- - -
If you're looking for a quick but highly
effective strength training program,
check out my
review of Jon Benson's revolutionary '7 Minute Muscle' regimen -
it's nothing short of remarkable!
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