How to Build Muscle Power
Some work out to stay healthy, while others look for sheer muscle size and mass. For those looking to build strength and power in muscles, workout techniques and eating routines are different. With a proper diet, plenty of rest and exercises designed for strength building instead of simply bulking up, muscle power is achievable. Frequent and long-term use of specific workouts, vitamin supplements and a healthy lifestyle translate to power and strength in the dedicated.
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Instructions
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Engage in endurance training. Endurance training is made up of repetitions of sets of exercises. For example, you could do 10 repetitions of a set of five exercises, such as punching or push-ups. Low set ranges with high repetitions build speed and agility. For brute strength, try more sets with lower reps, like sets of five with five reps.
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Take vitamin and mineral supplements. Potassium, calcium, magnesium and phosphorus help muscles contract effectively. Vitamin C supports collagen and elastin, which help build muscle structure, and helps keep the blood, which transports oxygen to muscles, healthy. Lack of vitamin B can lead to lack of muscle coordination, so make sure to get plenty of that, too.
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Work leg muscles with body weight exercises. Body weight exercises, like squats and isometric stretching, work muscles without putting dangerous stress on the knees and back, which can result in injury.
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Eat a diet designed for muscle building. Protein contains the amino acids necessary for muscle strength. Eat protein-rich foods such as milk, egg and meats with every meal. Meals should be smaller and eaten six times a day to deliver a constant source of protein.
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References
- Photo Credit runner's legs image by jimcox40 from Fotolia.com
