How to Build Muscle Bulk

Anyone can build muscle bulk, but it requires discipline and determination. It is a very simple formula. Muscles must be challenged to break them down. They then need nutrients to fuel their healing. After that, time is required for the muscles to come back stronger and bigger than before. This process must be repeated over and over to build muscle bulk.

Difficulty:

Challenging

Instructions

1. Organize a weight lifting schedule. The most effective way to build muscle bulk is through resistance training. Plan to go to the gym three days per week. On each day, concentrate on different muscle groups. Combine chest and triceps since they are both used in pushing motions. Combine back and biceps since they are both used in pulling motions. Combine shoulders and legs since they don't interfere with each other and you will be pretty sore at the end of the week.

2. Increase the weight while reducing the repetitions. To build muscle bulk you must stimulate your muscle fibers to grow. This requires more resistance. If you ordinarily do three sets of 10 repetitions of a particular weight lifting exercise, change that to five sets of six repetitions and increase the weight by 20 percent. If you can do this with ease, increase the weight even more.

3. Perform at least three different weight lifting exercises for each muscle group. For example, for the pectoral muscles try chest press, dips and the dumbbell fly. Challenge the muscles from different angles so that all the muscle fibers are involved.

4. Rest your muscles after a workout. Lifting too often actually inhibits your ability to build muscle bulk. The muscle fibers get bigger when they heal. That is what is happening when your muscles are sore. They must be allowed to completely repair themselves before being challenged again with weights. Always rest the day after a weight lifting workout. Never challenge a muscle group more than once per week. If you are still sore, rest longer.

5. Eat more protein. This is the fuel that rebuilds muscle. Consume between 1 and 2 grams of protein for every pound of body weight per day. Be sure to eat protein immediately following a weight workout. Good sources of protein are lean meat, fish, chicken, milk and beans. Many people find it difficult to get that much protein in their diets. Protein supplements containing whey protein are very effective for increasing your protein intake.

6. Eat all the time. It is essential to keep your body in a constant state of fat burning and muscle building. Do this by keeping your metabolism chugging along. Eat small meals all day long instead of three big ones. You must also eat more than usual to feed your body's increasing demands. Focus on high quality grains and proteins with good fats like olive oil. Drink lots of water. Skip the junk food, soft drinks and alcohol.

Tips & Warnings

• Pain is your body's way of telling you to stop. If you experience pain, do not lift weights. Wait until your muscles heal completely.

Resources

• How Muscles Work
• Why Muscles Get Sore
• Fastest Ways To Build Muscle