Did you know that muscles only grow once it is stressed out? So, if you are already in an exercise program and are feeling the aches and pains begin and is tempted to stop – don’t! Truth is this is the best time for your muscles to begin to build up.
But, it’s not going to happen overnight, as it takes about 6 weeks before you notice some changes; that is, if you have a consistent and efficient exercise program.
To help you decide whether your program is working for you or not, here are some pointers to help you:
You have to make a weekly plan and what exercises you intend to do on certain days of the week.
The technique to follow is to have a well rounded body build schedule of exercises that focuses on certain muscles like on certain days you will focus on your biceps and back muscles; on other days it could be for your leg and back muscles.
The important thing to remember is to let each muscle group have a full day’s rest after an exercise, because it is during rest periods that the muscles grow and not during the training.
If you have more time on the gym, what you can do is to have a full body workout every other day and then have cardio exercises in between. But, if you have limited time to go to the gym, the daily exercise by muscle groups on certain days will do for you.
If you are after building strength concentrate on doing more repetitions, but if you want to build more volume, you have to increase the weight gradually each time the muscles do not become stressed anymore.
To check if you are doing it correctly you should notice that by the time you do your last rep, your muscles should feel exhausted, but are still in perfect form.
If by the time you do the last rep and can no longer do it in good form, you are using too much weight and should adjust to a lesser weight. This is when a spotter comes very handy.
Practice doing the correct movement, stance, posture and form. The idea is not to do it briskly, but to do it correctly.
The principle is to do it slowly in a good form; this further challenges the muscles making muscle growth more efficient. This is not only more efficient, but it is also safer in preventing unnecessary injury.
It is time to modify your diet to help you in build more muscles. Here are what should be included and avoided in your diet:
- Have more complex carbohydrates and protein in your diet like egg white and yogurt.
- Avoid too much sugar and processed foods to maintain a good level of your sugar. These food products are not also beneficial to your immune system, so stay away from them.
- Eat in 5 to 6 small frequent feedings throughout the day rather than 3 bulky meals.
- Have supplements with creatine to boost your energy.
- Be sure to have your sports drink while you are inside the gym.
- After your training load on carbs within 30 minutes to stimulate glycogen production which is essential in muscle building.
- Drink a high protein drink within 30 minutes after your training to stimulate muscle repair and rebuild.
Be sure to change your routine every 4 to 6 weeks to ensure that you continue to stress your muscle and avoid the plateau.