Top 4 Tips for Building Muscle

 What man doesn't dream of a muscular and well-toned body?
Muscles stand for strength, vitality and masculinity. If you want to build up your muscles
you should read the following tips that can help you to do so.

1. weight is not everything!

Using heavy weights in training is important for building muscle, but you should first and foremost train "cleanly".
but you should first and foremost train "cleanly" so as not to injure yourself. This means that the exercise should be
with a correct and not too fast movement in order to work the muscles effectively. Improper, partial and too fast exercises are not only less effective, they can also lead to serious muscle injuries that will destroy any success.

2. penetrate the pain zone

In bodybuilding there is a well-known maxim "No Pain, no Gain", which translated means "no pain, no growth". This means that you have to feel pain to stimulate muscle growth. This pain should of course only be felt as a burning in the muscles and not as a stabbing in the joints.
Only when you are in the area where your muscles are literally burning and aching, are your muscles in the area where they react to the load with growth. Once you have moved into this pain zone, try to do 2-4 more repetitions. A good sign of a really hard workout is when your muscles feel bulging and hard after the workout. This is caused by increased blood flow, also known as a muscle pump. The muscle pump can last for several hours after the workout. 3.

3. training is only half the battle

The training itself only provides the stimulus or stimulates the muscles through controlled overload to such an extent that they have to react with growth. The actual muscle growth only takes place after the training in the rest phase.
Therefore, give your body and muscles the time they need. Large muscle groups such as the back and legs need up to a week to fully recover after a hard workout. Smaller muscles such as the arms and calves can be trained twice a week with a break of 2-3 days. In general, however, one training session a week is sufficient. In addition to sufficient rest, make sure you give your body the nutrients it needs, such as enough protein. It is not absolutely necessary to use protein powders, but they make protein intake much easier and are not expensive when you consider what it would cost to get the same amount of protein from meat or fish. If you want to use a protein powder, make sure you drink enough (water) so as not to overload your kidneys. Don't overdo it with the protein powder, one drink a day, directly after training should be enough.

4. supplements can be helpful

There are certain supplements that can help build muscle mass.
A very popular supplement that can cause a gain in muscle mass is creatine.
Creatine increases muscle strength, especially in the strength endurance area, so that you can do more repetitions and also more weight during training. If this gain in strength is used well during training, the muscles are more exhausted, which means they have to react with stronger muscle growth. Creatine is also stored in the muscles together with water, which directly increases muscle volume. The same applies to creatine: always drink enough water and do not exceed the recommended amount.

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