Tag: physique

muscle workout

How to Build a Muscular Physique as Desired

Health

Everyone has their desired body goal. Nevertheless, achieving the body goal is not as easy as dreaming about it. The journey is long, and it requires your excitement to keep going on. According to spinninplates.com, you even have to research what kind of physique you want to accomplish before asking for a personal trainer’s help. The physical goal that people mostly want is to have a muscular body, forcing them to work hard in the gym.

muscle workoutHowever, building a muscular body does not only require a lot of commitment and hard work. It also needs a fantastic amount of patience. A good portion of people begin their muscle-building journey with a high amount of goals but are short on patience. It takes at least a couple of years to get the body you want. Hence, the value of patience is the top requirement. Therefore, this article will reveal the five essential approaches to build a muscular physique below.

Planning

muscle building workoutPlanning is essential to build muscle. There is a famous quote saying that if you don’t plan, you plan to fail. This quotation could apply to any aspect of your life, whether it’s your finances, travels, education, profession, or many others. Therefore, write and plan your muscle-building plan, including your nutritional and workout plan. This plan will be beneficial to minimize the time you spend thinking about what exercises to perform and what meals to prepare each day.

Food Routine

Since muscle-building will burn more energy, you need to prepare more calorie intake to make it possible. In this case, one pound of muscle needs 3500 calories. This calculation does not count your basal metabolic rate (BMR), which takes up more than 50% of your daily caloric intake. As an immediate measure, eat 6-8 small meals a day to ensure a steady flow of nutrients to your muscle cells. This ratio will optimize muscle development.

Compound Exercises

muscle workoutCompound exercises are superior to isolation exercises because they recruit more muscle fibers, leading to better muscle-building hormone production, such as testosterone. In this case, your compound working out should focus more on deadlifts, push-up, chin-ups, pull-ups, dips, and barbell squats. These exercises are helpful to speed the muscle-building as you have desired.

Proper Form

Proper form when exercising is critical to your efforts to build muscle. It will help to maximize the potential muscle building and to prevent injuries. For example, a proper form is crucial when you workout using weight-lifting. In this case, you can move the weight in a full range of motion, or known as ROM, for building muscle instead of a short-range.

Proper Rest Time

Rest is an essential feature of fitness, as it is the period when your muscles can grow. Most muscle-building hormones such as testosterone, IGF-1, and cortisol are released when you sleep, hence the importance of proper rest. Adequate rest time is approximately 6-8 hours. Make the most of your anabolic time, which is around 11 pm to 1 am, by simply going to bed before 10 pm.