why does it take so long to build muscle
It takes so long to build muscle because your body fights it. The way that the human body has adapted/evolved is to conserve all possible energy, having said that building muscle takes ALOT of energy. You will find that some people will generally have better genetics for putting on mass than others, luckily i have fairly good genetics but i know what you are talking about as many friends of mine (unfortunately) dont have genetics. Theres no key to gaining muscle, all of the people saying it is easy are stupid, just because it is easy for them, does not mean it is easy for others. the best things to do are have 3 shakes a day one before you wake up another pre-workout and the last post workout, whilst eating 4-5 meas a day with plenty of good carbs and lean protien.
Workout-wise i would only work each muscle group once a week to let it fully recover (and avoid over-training) and make sure you include the 3 best compound exercises all at least once a week (bench,squat,deadlift). another thing which is good to do is get a spotter and push your reps beyond failure, those last couple of reps will make the gains. However this is the gym, everybody has an opinion and thinks that theirs is the best, sample em all and find the best for you.
How can you get started? The first step may be heading to your local gym and having a consultation with a personal trainer.
Many gyms offer a free session as part of a membership promotion. A personal trainer can help you master the correct form with free weights, weight machines, and more. Proper form is key for avoiding injury. Warm up for with some type of aerobic exercise, like brisk walking. This will help you avoid injury from exercising with cold muscles. Start light, with just 1- or 2-pound weights if you need to. You may even try going through the motions of strength training with no weight, since youвre still lifting the weight of your arms and legs.
Increase your weight gradually. Lifting too much too soon is a recipe for injury. That said, if you donвt challenge your muscles, you wonвt see gains. Try lifting weight that tires your muscles after reps. Lift your weights using controlled movement. Resist using uncontrolled motion at your joints to swing weight thatвs too heavy. This may lead to injury. Keep breathing during your workout. Breathe out as you lift or push a weight. Breathe in as you relax. Donвt worry about soreness and a bit of muscle fatigue that lasts a few days. If youвre feeling very sore and exhausted, you may be doing too much. Your exercise should not cause you pain, so take some time off.
Incorporate cardio into your exercise routine. Aerobic exercise, like running, can help build muscle if performed at the right intensity, duration, and frequency. Eat a healthy diet that has a good dose of protein. These foods will fuel your workouts and help build muscle through certain amino acids like leucine. Animal sources have the most protein, but vegetable sources are also sufficient. Always remember to talk to your doctor before starting a new workout routine, especially if you have a health condition. They may have recommendations for exercise modifications that can help keep you safe.
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