The Top 10 Muscle Building Facts You Need
to Know!
1. Building muscle has a lot to do with genetics.If
your parents are naturally thin or have a small
body frame then most likely you will have the
same traits. This doesn't mean you have no chance
of building a strong muscular body. It just means
you are going to have to work hard.
2. Your metabolism has an effect on your size.If
you have difficulty gaining weight whether it's
fat or muscle, then you most likely have a fast
metabolism. Your body is burning calories faster
than you can consume them.
3. There is no universal weight training program
that is going to get massive results for every
individual person.The best way to find a program
that works for you is to find someone who had
the same type of body as you before and start
walking their walk. There are certainly standard
exercises that will build muscle but there is
more to building muscle than weight lifting.
4. More training doesn't mean more muscle.This
is one of the most difficult concepts for many
to grasp. The purpose of weight training is to
stimulate muscle growth. that's all. Once that
has been done, your muscles need to repair and
new muscle needs to be built which only happens
when you are resting.
5. Isolation exercises aren't going to get you
big fast.The best exercises to put on the most
amount of overall size are multi-muscle exercises.
These are exercises that require more than one
muscle or muscle group to get the job done. These
lifts put the most amount of stress on your body.
This is the stress that will shock your nervous
system into releasing the greatest amount of muscle
building hormones.
6. Free weights build muscle quicker.Free weights
are preferred over machines because they make
your body work harder. They require greater concentration
and allow the stimulation of supporting muscles.
Machines are good for beginners to help with form
and basic control, but limit the effectiveness
of the exercise.
7. No Pain, No Gain.Lifting the same weights
over and over isn't going to get you big. In fact
it will do the exact opposite.To build muscle
you need to go heavy. This stimulates Type IIB
muscle fibers which cause the most amount of muscle
gain. Lifting heavy is when your body fails after
4-8 reps.
8. Long training sessions are a NO-GOThe idea
is to stimulate muscle, not hit it from every
angle possible. This is only a concern for developed
body builders looking to tone muscle. Long training
sessions cause catabolic hormone levels to rise
dramatically. Catabolic hormones are responsible
for breaking down muscle tissue resulting in MUSCLE
LOSS. Your weight training sessions should go
for no longer than 60-75 minutes maximum.
9. You don't need aerobic activity to lose fat.The
time spent running or swimming is muscle building
and recovery time lost. Building muscle is the
fastest way to lose fat. Aerobic activities will
help you lose fat but not so if you are on a high
calorie mass diet for building muscle.
10. 3 square meals a day isn't going to help
you build muscle.Eating is an important part of
muscle building. You need to eat more often and
eat more protein.
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