5 Muscle Building Rules
Muscle building does not happen by random chance. It takes education,
dedication and persistence.
To get that lean and muscular body that you want, follow these five muscle
building rules for better results.
1. Focus On The Big Lifts
Stop wasting your time on exercises that don't produce rapid results.
Concentrate on the basics. The best muscle building exercises are squats,
barbell bench presses, rows and deadlifts.
These four exercises should be the foundation for your whole exercise
program. Most people do pec deck, dumbbell kickback's and curls - and
then wonder why they don't get any results! If you're not doing at least
two of these four muscle building exercises each workout, you might as
well not go to the gym.
2. Get Plenty Of Rest
You must rest to gain muscle - don't fight your body. Get at least 8-9
hours of quality sleep each night. Quality sleep means getting to bed
before 11:00 PM.
If you're burning the candle at both ends, and are up till all hours
of the night your body never gets a chance to repair itself for your next
muscle building assault at the gym.
3. Cut Down Your Cardio Workouts
Don't make the mistake of trying to build muscle and lose fat at the same
time. Do one or the other. Performing intense cardio daily will greatly
hamper your muscle building efforts.
Limit your cardio to non weight training days, no more than 2x week,
and keep the sessions brief. Never - I repeat NEVER do cardio before you
It's OK to do a cardio warm up for 5-10 minutes at a very low intensity
- but you should conserve your energy for weight training.
4. Change Your Workout Routine Often
You're body is very efficient at adapting to change. After as few as six
weeks, your muscle building efforts may come grinding to a halt.
When this happens you need to change your workout - and expose your body
to a new muscle building program. Changing your workout regularly also
helps eliminate boredom.
Try rearranging the exercise order, try new exercises or change the number
of sets and reps for each exercise.
5. Learn To Perform Each Exercise Correctly
Before you lift even one weight, you'd better know what you are doing.
Learning the correct form for each exercise is crucial. You'll increase
your muscle building results, and greatly reduce your chance for injury.