How to Body Build Muscle
When you body build muscle it takes time, so many people think they can change their body with a snap of a finger. It's the same story with weight loss they want to lose 10 pounds in a day if possible. Not only that, they are actually willing to do about anything to do it. They take drugs that cost a fortune as well as place enormous stress on their bodies.
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Instructions
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To body build muscle you need to start with exercises that are challenging, but not forced. A great way to begin is using your own body weight, since they are effective, easy to learn and you can do them at home or about anywhere. These are no excuse exercises, because you don't need a gym, weights or anything.
Some of the most popular body weight exercises are push ups, pull ups, squats, lunges, dips and crunches. If you do them or modified versions and work your way up they will build muscle. For example, a pull up is tough, but you can have a person hold part of your weight until you can do them on your own.
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Once you've mastered pushing and pulling your own body weight then it's time to tackle the weights. That is, if you want to continue to body build muscle. While your body weight is a good start it will not give you the added weight you need. In order to continue to build you need to be able to increase resistance on a continual basis.
Weight training can be used to lose, maintain or gain weight. To gain weight and muscle do less reps and more weight. No more than 4-5 reps with the heaviest weight you can lift and still use strict form. Yes, body builders do cheating reps, which are reps that use jerking and forced movement. However, I do not advise this for ordinary every day people who aren't competing.
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It's always a good idea to meet with a fitness instructor in the beginning, so that they can show you what exercises do what. Not to mention, how to do them properly. You can also opt to learn on your own by doing research on Youtube and by asking questions.
Once you have been training for several months it's a good idea to have a spotter. The spotter is there to assist you just in case you cannot finish the set or rep. A good spotter is worth their weight in gold! With a spotter you can build body muscle faster and easier than ever.
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Genetics also play a major role in the quest for more muscle. A person that has good genes can make gains much faster than someone who doesn't. Therefore, it's not a good idea to compare yourself with someone else; you never know what is a God given advantage.
Finally, diet is a huge factor when it comes to building muscle. All competing body builders have a high protein special diet as well as take supplements. Additionally, if you plan to compete then you will need to be extremely disciplined and dedicated to this sport just as any other athlete in their field.
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Resources
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