How to Build Muscle

January 31, 2012 at 5:36 pm | Posted in Bareskin Towel, Diet, Fitness, tips, Weight Loss, Weight Training | 6 Comments
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Author: John Davies

A lot of people when they start out training and are thinking about how to build muscle tend to set their sights too high as to how quickly they can develop a muscular physique. What this article looks at are some of the basic day to day things you should do if you want to learn how to build muscle.

To get started set aside an established time for exercise. This will help you develop a good habitual exercise routine. Find out what time of day works best for you. Some people prefer morning workouts and some people prefer afternoon/evening workouts. Find the time that works best for you and enter it into your daily calendar to remind yourself to exercise consistently. Right from the start fill in a training diary which will help your motivation as you will then have a journal showing your improvements as you progress through your workouts.

A good start is to decide what type of physique you are looking to develop. There are a lot of heavy set people out there who have trained hard to develop a great physique and understand how to build muscle but tend to look bloated and carry a good amount of body fat. The more popular physiques nowadays are the “Hollywood Look” types with a small waist, good abdominal development and lean muscle added across the body with good symmetry. If you are looking for this type of physique then Cardio workouts and weight training go hand in hand. Do not believe the “only crunches” mentality. It does not matter how much you work out your abdominal muscles. If the rest of your body is out of shape, you will not be able to get those ripped abs you are looking for. Use full body exercises to improve your physique and then focus on the parts you want.

Adding extra protein in your diet is the one thing most people don’t do. Without extra protein you will not see the muscle development you are looking for. Combine this with some kind of consistent progressive resistance training and you will see good muscle development. Make sure when you start out that learn the exercises correctly and demonstrate good form. Good form is essential as this will ensure that you get correct development of the muscles you are training as this will keep the resistance on the muscles throughout the exercise movement. If you have trained in a Gym before then I am sure you will have seen people literally throwing heavy waits around which does not help exercise the muscles throughout their range of movement and will result in injuries short and long term. Ask yourself do these guys really know how to build muscle? Don’t use too heavy a weight that will start making you twist the base of your back/hips etc.

When you start out weight training concentrate more on the bigger muscle movements such as half squats, dead lift, pull ups (varied grip), shoulder press, incline bench press. You are probably thinking where’s the curls? Where’s the triceps exercises? Biceps and triceps are small muscle groups and if you train the bigger muscle groups hard then you will naturally work these areas. If you want to train smaller muscle groups towards the end of your routine as they will already be tired and so you won’t have to do much to feel the burn in there.

Sleeping is another key element in how to build muscle. It is important to get enough sleep. Sleeping aids in muscle building, by allowing them to recover and grow. While you sleep, your body repairs and rebuilds itself. The amount of sleep needed varies from person to person, however, most adults will need around 7-9 hours every night.

To stay hydrated, limit your intake of alcohol and caffeine. These two chemicals dehydrate your body and can remove nutrients from your bloodstream. The best drink for your body is pure water. Remember, you can lose a lot of water when exercising by sweating, so consider having an electrolyte replacement drink after workouts. Hopefully these tips will drive you forward in you discovering how to build muscle.

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About the Author

For a more in depth information on How to Build Muscle check out new info at If you are interested in developing that Hollywood Look to your physique then read through the independent review of Visual Impact Muscle Building to blow away body building myths.



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  1. Deciding what kind of physique you want prior to beginning a plan is so important, as losing fat and building muscle in the right places has a direct impact on how you progress.

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