Have you been to the gym regularly for months and have not been able to improve your muscles ?
Muscle building requires an optimized diet plan and should include suppliments.
It's time to forget "three meals a day" mentality. If you want to gain weight and muscles you need to eat, six times a day. This means to divide large meals and eating every few hours.
The six meals per day should consist of mainly complex carbohydrates and proteins. You should aim for at least thirty grams of protein per meal. Foods rich in protein are lean meat, chicken, fish, egg whites, cheese and dairy products. Complex carbohydrates are found in brown rice, bread and potatoes. Avoid foods high in salt and sugar
Should I use supplements, and when should I take it?
If you can afford supplements you should use them. Whey protein supplements are the best known to provide high quality protein to your muscles. Whey shakes are particularly effective after exercise, when your body is in need of protein for muscle growth.
There are three key times that supplements should be taken. Early in the morning, after training and before bedtime. If you have a balanced diet, you should not need supplements at other times.
How to train hard and smart?
Two basic rules you should remember when it comes to weight training. First, the quality is better than quantity. Secondly compound exercises are the kings of building muscle.
Compound exercises require at least two joint movements. Big compound exercises are the bench press, squat seat, wide grip and pull up. These movements require more muscle fibers that are used to move the weight. This means that more muscles get worked, the exercise is more difficult and the growth potential is much greater.
In general, you must do three compound exercises for one isolation. For example, back / biceps workout may consist of wide grip pull ups, seated row, bent over row and standing bicep curl. You might think that this is not enough to work the biceps? False. Biceps are worked heavily in all of these exercises.
The duration of a workout should not exceed one hour. And you only have to train a muscle group once a week. This means a split routine need only be three days a week. In fact, most professional bodybuilders do not train four times a week.
Should I take enough rest and recovery time?
When you exercise, there is no muscle building taking place. The reason that your muscles look larger, because muscle tissue is swollen and damaged. Your muscles actually grow when you are resting. So, it is important to rest in order for muscle growth.
So relax when not working. Caution on cardio. And be sure to get enough sleep. Sleep is the body's number one source for building muscles. This is why it is important to eat before going to bed, so your body has the fuel to repair muscle in your sleep.
You can see that despite what you read in magazines or on the web about building muscle, it's surprisingly easy. If you get the four aspects mentioned in this article, you will build muscle.