How to Build Muscles
Those serious who are serious about trying to build mass muscle know that there are three main components to a proper programĒ
Recently it has become in vogue to say that nutrition is more important than training. This is simply not true. Try eating without training and see how much muscle mass you build. On the flipside, training alone will produce some increases in muscle mass, though nothing beats the combination of training and nutrition.
Training is the stimulus which signals your body to adapt. This is why training is so important. If I train like a marathon runner then I am signaling my body to adapt in a certain way. Likewise, doing 5 sets of 5 or 10 sets of 10 each signal the body to produce specific adaptations. This is why it is important to find the best program, as you need to send your body the proper signals if you want it to give you the desired response.
Once you have sent the correct signal to the body to produce muscle, you need to give it the raw materials to do so. Protein is necessary of course, as this what the muscle fibers are made of. But carbohydrates and fats also play roles in building muscle. Specifically, fats and carbs can optimize your hormones if used correctly. If you neglect any of these it will be to the detriment of your muscle gains.
Proper nutrition plays a part in recovery, but we also need to look further. Sleep is of course very important. As you have probably heard you need 7-8 hours per night, and even more if possible. But in addition to the amount of sleep you also need to focus on the quality of your sleep. Make sure to sleep in a completely quiet and dark room. A cool temperature is also a great benefit. But most importantly is sleeping on a regular schedule. Make sure to wake up and go to sleep at approximately the same time everyday. This enhances sleep quality and creates optimal hormonal and nervous system functioning, which plays a huge role in building muscle mass.
Youíll notice that I havenít said anything about supplements here. Supplements can definitely play a role, but they are simply a cop-out if you arenít taking care of the above three areas. In addition, they are much more effective if your training, nutrition, and recovery are on-point.
If you are struggling with any of these areas I highly suggest looking into a professionally-designed program so that you can learn how to train, eat, and rest correctly to build mass muscle.
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