In reality, there are no quick and easy shortcuts to building muscle: hard work and eating properly are still the keys to getting bigger. However, two supplements have been shown time and time again to help build muscle effectively, efficiently, and quickly: protein and creatine supplements.
Protein is one of the fundamental building blocks of muscle fiber. In fact, without protein, your body would be completely unable to build muscle (or even survive). Anybody who is weight training and hoping to put on muscle needs to eat a diet that is high in protein. However, it can be extremely difficult to get an adequate amount of protein for muscle growth from diet alone.
When weight training, it is recommended to ingest 1 to 1.5 grams of protein for every pound of body weight. If you weigh 150 pounds, that means you should be getting between 150 and 225 grams of protein a day. That's no easy feat when you are relying exclusively on a diet of lean and healthy foods, which you will want to do if you want to remain healthy and avoid gaining body fat while bulking up those muscles. The solution to this problem is protein supplementation.
Protein supplements, particularly whey protein, are effective, safe, and proven to help you build muscle fast. Still, protein shakes should be used only as a supplement to your healthy, balanced, high protein diet.
Creatine is another extremely effective supplement when it comes to building muscle. Very few bodybuilding supplements ever live up to their hype, but creatine is one of the few that does. Whether you are using creatine ethyl ester or creatine monohydrate, creatine supplements have been proven to stimulate gains in muscle size, strength, endurance, increase energy, and speed recovery from workouts.
Creatine is also one of the most well researched bodybuilding supplements. Creatine should not be used continuously, and you should drink plenty of water while using both creatine and protein supplements to avoid adverse side effects.
If you are looking to build a bigger, more muscular body, remember that there are no easy shortcuts. Proper diet and weigh training are the only ways to achieve your goals. However, protein and creatine supplements, combined with proper diet and workouts, can indeed help you see better results faster.
If you're like most men you probably want to build muscle mass. Most men enjoy the idea of having extra muscle because from their perspective it improves how they look. Not only does it improve the way they look but it also increases the amount of weight they can lift and move in their daily life. For many men, especially men who have a physical job, this can help to reduce the fatigue experienced at their job and help to improve their ability to perform their job. The problem for most men is how to achieve extra muscle.
So How do you Build Muscle?
1. Lift Weights: Obviously the most obvious task for anyone who wants to build muscle is to lift weights. Lifting weights causes damage to the muscle mass which leads to the body repairing the muscle. When the body repairs the muscle it makes it more durable. Overtime this leads to larger muscles which more tightly wound muscle fibers. This in turn leads to you being able to lift more weight.
2. Change Your Lifting Styles: It is important to lift in different positions and different styles. This helps to ensure that all of your muscles are getting a good workout. You should not only be focusing on your major muscles such as the biceps and triceps. You need to also focus on your control muscles so they develop effectively as well. If you build muscle with your primary muscles and fail to affect your control muscles your ability to actually lift heavier objects will not improve considerably.
3. Get a good Cardiovascular Workout: A good cardio workout helps to develop muscles in certain parts of the body. It also helps to improve your heart and your lungs. This in turn leads to your muscles gaining more blood and oxygen which helps your body to repair them more rapidly and it improves their ability to function. Over time this will also increase your general endurance which will help you to build muscle more rapidly by working out for extended periods of time.
4. Eat a Healthy Diet: Improving your muscle is not just about lifting weights and running. It is also about getting a healthy, well balanced diet. Your body needs nutrients, vitamins, proteins, and a number of other things to effectively repair your muscles. If you are not getting a well balanced diet it will show in your performance. For people who have trouble getting the number of vitamins they may need each day a supplemental vitamin or shake can be used.
5. Get Plenty of Rest: When you want to build muscle it is important to get rest. This means that you get plenty of sleep and that you take breaks from your workouts. Your body performs most of its repairs while you're sleeping. Taking a day off between 1 to 2 days of working out also gives your body a chance to repair itself.
For anyone who wants to build muscle the most important thing to remember is that it takes commitment. It is not a process which can happen overnight but through determination and hard work it can be done.
Both Mike Carter & M. Powers are contributors for EditorialToday. The above articles have been edited for relevancy and timeliness. All write-ups, reviews, tips and guides published by EditorialToday.com and its partners or affiliates are for informational purposes only. They should not be used for any legal or any other type of advice. We do not endorse any author, contributor, writer or article posted by our team.
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