by Arya Ziai
For body builders, the main purpose of lifting weights and watching the things they eat is to build muscle mass. During bodybuilding, it is not necessarily true that just because you are gaining weight, are are gaining muscle – there is a science to how to build muscle you need to learn about. For this reason, combining weight training with watching your diet is critical. In reality, it is possible for an individual to change just a few basic things during their workout routine and add muscle mass rather quickly.
You can get more out of your lifting routines and build more muscle mass when you combine greater force when lifting while at the same time adding weight. Greater force adds more muscle mass, it is just that simple.
While you are bodybuilding, it is important that you avoid aerobic exercises so that you will not be burning up all your glycogen. The more glycogen burned, the longer it takes to build muscle mass. When engaging in lifting exercises, be sure to use dumbbells instead of the weight machines. You will accomplish more by using dumbbells because you will be using a fuller range of motion.
Glutamine and Creatine are supplements that you should be adding to your diet during bodybuilding training. These supplements help to increase muscle mass because they encourage growth of muscle. Your diet should be rich in fish and lean red meat because proteins found in these foods help to build muscle.
Sodium is a necessary mineral that should be included in the diet when you are ready to build muscle mass, so add more. Sodium enhances absorption of amino acid and carbohydrate storage, and that improves the response your muscles have to insulin.
If you notice that you are working out hard, but you are not making any progress it may be time to increase the amount of calories you are consuming by about 50 percent for three days. It is very important that you limit this increase to just three consecutive days. This will stimulate growth because it will improve the sensitivity that your muscles have to insulin. It will also provide additional carbs to store glycogen. For instance, if your calorie intake is currently 3000 per day, increase that by 1500, taking it up to 4500 calories during these three days.
Each time you work out, you will want to work out hard and then take time to rest. Be reasonable when you are increasing reps and weight to the point where you are so tired you can barely move. After that, it is time to take a day or two off to let your body rest and build muscle mass. You will be sabotaging your own workouts if you fail to allow your muscles to recover after a hard workout.
As you can see from these tips, bodybuilding does not mean that you will be going to the gym more frequently, or changing your lifestyle drastically. When you just make small changes to how you are eating, the amount of calories you consume, and the way you lift weights, you will be taking bodybuilding to a whole new level, and you will be glad you did.