How to Build Huge Muscles
Workout enthusiasts are often motivated to build huge muscles for both athletic and cosmetic purposes. They are ideal to excel at any competition that requires strength, or even arouse the romantic interests of a potential mate. Weightlifters and sports scientists often offer contradictory information related to workout regimens in pursuit of the most efficient training program. Avoid confusion by tailoring your own physical routine to meet personal objectives for the best results.
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Things You'll Need
- Weightlifting belt
- Comfortable gym clothes
- Whey protein powder
- Body weight scale
Instructions
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Evaluate the strengths and weaknesses of your body's physical capacity prior to making the commitment to build huge muscles. Your strength training regimen should prioritize work that targets weaker muscle groups to balance your appearance and stabilize tendons (this latter benefit helps prevent injury). Athletes who are training for their sport can easily find weaknesses in their game that can be improved by adding muscle mass. For example, runningbacks who often find themselves brought down by arm tackles may do extra work with their legs to improve output.
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Separate your workout sessions according to muscle group, and focus on the targeted area(s) two times per week. Divide the regimen into chest and triceps, lower-body and abdominals, and shoulders and biceps groupings.
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Order each workout session according to the exercises that work the largest muscle groups to preserve energy. Squats, bench presses and power cleans are important lifts that build mass and should be completed at the beginning of every leg, chest and arm workout, respectively. Incorporate smaller muscle work, such as wrist curls or calf raises towards the end of each workout.
You will lift heavier weights for fewer repetitions to build strength and size. Use a weightlifting belt and spotter to keep your back in place for proper form on power lifts. Remember to begin each exercise with a warm-up of 10 repetitions, prior to adding weight towards either "maxing out," or completing four repetitions with the help of a spotter.
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Incorporate cardiovascular training into your routine two or three times per week. Design your cardiovascular regimen to enhance the fast-twitch muscle development that is associated with muscular body types. Do not jog for distance, which translates into the shape of a lean cross-country runner. Instead, increase the intensity by running at a faster pace than usual, for shorter distances. Follow a run-walk pattern, in order to "get cut," or drop weight, while preserving muscle mass.
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Ingest at least 70 percent of your body weight worth of grams in protein per day. The National Institutes of Health describes protein as an organic compound that is essential for muscle development. Fish and chicken breasts are foods rich in protein---without high levels of saturated fats. You may also elect to supplement your diet with whey powder shakes to meet protein requirements and add bulk.
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Maintain detailed records that are categorized by date, food intake and exercise repetitions to gauge how your body reacts to strength training. Set goals and make adjustments accordingly.
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Tips & Warnings
Muscles actually grow by repairing themselves while resting after physical activity. Use this knowledge to time your protein consumption immediately after working out. Additionally, growth hormones peak with sleep, making it critical that you achieve eight hours of sleep every day to build huge muscles.
Manage the "no pain, no gain" philosophy to put forward good effort, yet prevent injury. Sore ligaments that lead to joint pain adversely affect long-term strength gains.
