Welcome to MuscleBuilding.net – a quality resource for anyone learning about building stronger muscles. We plan to launch this website later in July 2010, feel free to bookmark us so you don’t forget to check back. Below is a short list of the types of muscle building tips you will find on our muscle building blog soon:
Workouts and Routines - best workout programs tailored to your personal goals for building muscles and improving strength and overall fitness levels.
Dieting and Nutrition - everyone knows you need to eat a high protein diet to build muscle fast, but we know how to do it and still enjoy eating. Check here for our muscle building recipes and dieting advice.
Supplement Guide and Reviews – there is so much junk out there in the muscle building supplement market, we review the best products for muscle growth.
Follow Our Blog – the team at musclebuilding.net along with occasional guest posters will both be blogging here about all kinds of things related to muscle building and fitness training, mostly personal advice and our own accomplishments and failures.
Basic Overview Of Muscle Building For Each Body Part
Muscle building is broken down by core muscle groups and exercise types by body part, this helps plan workout sessions and helps identify strengths and weaknesses.
Chest and Pecs - everyone knows what a bench press is, we plan to teach you the right way to do it – including how to lift more weight and other types of chest muscle building exercises.
Back and Lats - proper techniques to help you build strength in your upper and lower back, including your lats.
Arms – Triceps, Biceps, Forearms - biceps and triceps, tips and arm building training routines.
Legs - most people neglect leg workouts in favor of vanity groups like biceps, but training your leg muscles is a key to success. Here we will teach you leg muscle building workouts using exercise routines like squats and dead lifts.
Shoulders - an important area to train not just for broad looking shoulders but to prevent injuries sustained from lifting heavy.
Four Essential Steps To Building Muscle
The ability to get stronger, bigger, leaner, and improve your physique is based upon four basic principles. Body shaping may seem like an elusive concept to the average person, but there are actually only four concrete principles you need to know to add lean muscle. If you follow these four keys to strength training, your body will have no choice but to change for the better.
1. Make Working Out A Habit
Exercising regularly and eating right begins as a contest of will. When you first start hitting the gym and feeding your body what it needs, it requires effort to stick to your routine. If you can stick with it for the first few weeks, your routine will eventually become a habit.
You will know that your routine has turned into a habit when you start going to the gym simply because it feels great. Instead of looking for instant results, you start going to the gym because you like to get that pump, because you feel great afterward and because you feel like something is missing when you don’t go.
This may all sound like a vague, far-off theory, but turning exercise into a habit is the single greatest thing you can do for your body. If you turn bodybuilding into a habit, you will grow muscle and change your body. This is also the single greatest challenge that new gym members face. It’s easy to know what to do, but it’s difficult to actually do it.
2. Challenge Yourself And Make Progression
Once you have the habit part down and are going to the gym regularly, it is time to apply the principle of progression. One of the keys to building lean muscle is to always challenge your body. By challenging your muscles on a regular basis, your body adjusts by building more muscle tissue.
Make it an effort to increase either the weight or the number of reps you do in each lift every time you go to the gym. By always increasing the challenge, your body reacts by developing more muscle mass. You don’t have to hurt yourself by moving up too quickly, but make sure you always try to challenge your body.
This brings me to another point: bring a notebook with you to every session in the gym and record every lift you do. Write down the names of your lifts, the weight and the number of reps you do. A notebook is of paramount importance in the progression principle.
3. Keep A Clean Healthy Diet
I cannot stress enough how important diet is to fitness training and cutting body fat. You can go to the gym for four hours a day and get nowhere if your diet doesn’t align with your bodybuilding goals. It has often been said that 80% of your fitness training and sculpting work is done in the kitchen.
Your body needs certain types of foods to stay healthy, work properly and to gain and repair muscle tissue. No two diets are the same, but there are a few general rules that apply to bodybuilding and a healthy lifestyle in general:
Eat lots of good clean food such as: chicken, tuna, brown rice, potatoes, oat meal, egg whites.
Eat a well balanced diet: get your fruits and vegetables along with all that protein you’re putting in.
Your goal should be to eat at least 1 gram of protein per pound in body weight every day. So if you weigh 180 pounds, you should aim for a minimum of 180 grams of protein every day.
Don’t forget your carbs, either. Pasta, rice, bread and vegetables will all help you get your carbs. Don’t worry; carbs won’t make you fat like all those fad diets would have you believe.
Drink lots of water. Your body loves water.
Entire books have been written on diet, so we can’t get into every nuance of diet on this page. The main thing to remember is that a healthy, well-balance diet is essential to strength training. As long as you eat a lot of good, clean foods, you will be on the right track. Go ahead and ditch the pizza, ice cream, beer, liquor, French fries and funnel cakes right now. Trust me, you will feel 100% better after a week of eating the type of food your body was designed to eat.
There is a ton of contradicting information out there about diet, but the basics are fairly common sense. You know what’s good for you and you know what’s not so good. If you’re ever in doubt, ask yourself how close your food is to the source. What that means is, can you find your food out in the wild somewhere or did it take a bunch of processing and long-named ingredients to get your food to its current state?
Discipline is the key to diet. Once you have the basics of diet figured out, the rest of the battle is sticking with it. You don’t have to starve yourself or eat a bunch of unnatural food, but you do have to avoid a lot of tasty, fattening foods. It’s all about the discipline.
4. Give Your Body Rest And Let Torn Muscles Heal
Rest is vital to building muscle mass. After all the effort you’ve put into eating right and working out hard, rest is the time for your body to recuperate and focus on building muscle. Rest also helps you avoid injury and overtraining.
A minimum of eight hours of sleep is necessary for your body to fully recuperate and build muscle after a weight training muscle building workout session. It sometimes feels like there aren’t enough hours in the day, but you have to find a way to fit eight hours of sleep in every night. If you take an honest look at your daily schedule, you will find a way to get those eight hours.
Also plan on taking off one day a week from the gym. Give your body a day of rest so it can just relax while you focus your mind on the next week of lifting. You should also take off a week or two every few months. Do not underestimate the power of rest in bodybuilding.
Healthy Lifestyle Tips
These are the four keys to strength training and building lean muscle. If you work hard, eat right and get plenty of rest, your body will make drastic changes. The only thing you have to do is stick with it – you have to make muscle building a lifestyle. Of course muscle building does require effort, but the physical and mental benefits you receive make all that effort very much worth it.
Check out our section on muscle building tips for an active and healthy lifestyle for men and women alike.
- How To Build Six Pack Abs
- Quick Muscle Friendly Breakfast
- Sleeping Better To Induce Muscle Growth
- Staying Motivated To Achieve Muscle Building Fitness Goals
Coming soon on MuscleBuilding.net:
- Fresh site redesign (long overdue – coming early 2011).
- Sections on body building workouts and how to do most types of exercises guide complete with videos and step by step tips.
- Next we plan to create a gym and fitness center directory and we look forward to listing the best muscle building gyms in all regions (mid 2011).
- More blogging by members of the MuscleBuilding.net team (are you interested in writing for us? Drop us a line at musclebuildingnet (AT) Gmail.com )