When you begin your journey into the world of muscle building, think of what it is that you exactly want. Do you want to become a mass monster (showing off your 6-pack abs and other sets of muscles in your body), a successful professional weight-lifter or did you want to simply attain a toned athletic look? Therefore, ascertain your objectives clearly and the estimated time available with you to achieve your goals so that you can plan your body building schedule and calculate the intensity, frequency and duration of your workouts to be able to fulfill your final objectives. Both men and women love to have a well toned body with shapely hands, legs, shoulders, and a flat abdomen.
If this is the case with you, then you must choose such a weight lifting routine, which involves the use of lighter weights with more number of repetitions. However, for biceps, chest, back or shoulder workout, you would need to scale-up the weights used. But in case you want to become bulky and huge, then you must use high intensity weight lifting techniques to achieve your dream body.
You will need to stimulate muscular growth by first damaging your muscles to a certain extent and then allow them to get repaired by providing ample rest and adequate nutrition to replenish them and make them grow. Apart from the dedication and motivation required for the muscle building program, there are 3 essential and crucial steps to a muscle building program. These steps involve strength training and weightlifting, eating the right amount of the recommended diet and allowing ample rest periods between subsequent workouts. Step 1 - Strength Training and Weightlifting: Your workout routine must compulsorily include 4 compound movement exercises (those exercises that involve the use of more than one muscle) for effective muscle building - Bench Press (chest workout), Squats (leg workout), Dead lifts (back workout), and the Military Press (shoulder workout). Step 2 - Eating a nutritious diet: For effective muscles building, you must take a high calorie diet and you need to increase your protein intake drastically (at least to 2 gm/kg of your body weight), irrespective of whether you have done a workout on that day or not.
Your diet must be full of minerals, vitamins, and carbohydrates for a ready supply of energy to fuel your workouts. Step 3 - Allowing Ample Rest between Successive Workouts: Rest is a must between consecutive workouts to allow your muscles to repair, recover, replenish and grow in a healthy manner. Ideally, experts suggest 3 days of workout alternating with 2 days of rest as the most ideal workout routine.
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