Having a fit and muscular body is a much sought after trait. Men and women will spend hours in the gym to achieve and maintain a physique that suits them, and there are many theories and supplements out there that can promise a fit body in a very short time frame, and ultimately lead to a happier and healthier lifestyle. Not all of these theories and supplements are proven though.
It is important to perform thorough research when finding the correct fitness and nutrition plan for an individual, as people vary in body types and lifting knowledge. Choosing a lifting program can cause injury if it is not carried through with the right technique. There are many different nutritional paths as well when it comes to achieving a certain body type. Building muscle and bulking up requires specific types of lifting and eating, and if certain fundamental principles are followed correctly, it is possible to pack on weight and muscle in an efficient matter of time.
There are many principles to bulking and adding muscle, but the core building block has to do with lifting weights. The best way to build muscle is to stick to heavier weights and relatively low repetitions for each set. Lifting heavier weights a few times will help muscle fibers break down and rebuild so they can lift an even heavier weight the next time. It is recommended to perform roughly 8 repetitions per set, and the last repetition should be about as much as the muscle group can handle. Completely breaking down muscle fibers is important because they always rebuild stronger than they were before.
Another important aspect of lifting to bulk has to do with intensity. Some people are concerned with more of the social aspect of the gym atmosphere, but that mentality will not help at all when it comes to truly building muscle. The most effective way to properly break down muscle fibers is to train at a very high intensity. It should be a goal to rest at most for about one minute in between set. That time frame gives a person enough time to catch their breath and let their muscles relax, but still keep a good amount of blood pumping to maintain vigorous exercise. A solid yet efficient heavy lifting workout should take about one hour, if the person is lifting thoroughly and efficiently.
The other integral aspect of muscle building has to do with nutrition. To keep up with the energy of vigorous exercise, it is important to eat a lot of food to replenish the energy. A lot of calories are beneficial, but the calories need to come from the correct foods. “Clean” foods that are not processed are a good rule of thumb to follow. Another category of foods to load up on are ones with protein. Protein helps muscles recover and grow, so lean meats and even peanut butter can be great staples in a smart, yet calorie packed diet. 1 gram of protein per pound of body weight is a preferable equation to use.
If eating correctly is not getting the job done, then supplements are an additional route to take. There are many types of cheap supplements that can be beneficial in order to add certain minerals and vitamins to a diet that may be lacking. Whey protein powders are a popular choice among lifters who are trying to bulk up. A scoop of these powders mixed with water can create a delicious shake that will help to add on the pounds.
The final aspect of healthy bulk lifting is rest. A quick and efficient lifting routine that is paired with at least 8 hours of sleep a night is a recipe for success. A person should not expect to see results immediately, but if the previous principles are followed daily, then an individual will certainly be on the right track to pack on the muscle.