BODY BUILDINGHEALTH AND LIFESTYLE: HENRY DUKE TAMALE THE TRUTH ABOUT BUI
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HEALTH AND LIFESTYLE:
HENRY DUKE TAMALE
THE TRUTH ABOUT BUILDING MUSCLE
No doubt, having a rock solid body is every guy’s dream. In fact there’s been an increase in the number of guys visiting the gym. Gone are the days when bodybuilding was for competitors. The craze of looking good and keeping in good shape has led to every one visiting the gym. Another advantage that comes with being in good shape is the increased number of dates! Believe it or not!
Tell me a lady who will not burn with passion at the site of a guy with six solid packs, big quads, and shirt tearing chest and of course the sleeve ripping arms!
Unfortunately there is not enough experienced people in the field. Therefore this calls for you to have the right info before you start working out. This will save you the time and possible injury that might befall you purely due to the instructor’s fault. Look no further because I will help you build that body that you want by giving you the very info that you need.
I know how difficult it is to choose the best advice to follow in the midst of different choices. Every one has their own ideas, some good, some bad, and are always contradictory in nature. Brace yourself now for the ride of a lifetime, to change the way you look. To boost your self-esteem, to make you command respect every where you go.
As a kick start, let’s look at how muscle grows:
Muscle growth and proliferation is an evolutionary response. The body views your work out routine in the gym as potential danger and responds by building bigger, stronger muscles to with stand the stress. As you work out in the gym, you cause micro tears in the muscle fibers; the body responds by repairing the broken fibers. However in the process of repair, the body ‘makes sure’ that stronger and more powerful fibers are laid down. Hence the increase in muscle size!
This brings in the next concept of progression and intensity. Intensity is the amount of effort exerted by the muscles on each given set of each given exercise. It should be 100%; work with all of your strength at each set. For every set you perform, it must be taken to the point of concentric muscular failure: when you are unable to perform an additional positive repetition.
Progression means consistently increasing the amount of weight lifted or the number of repetitions performed on each given exercise. Without progression, the body becomes ‘used’ to the given weight and muscle proliferation stops. Therefore to grow bigger muscles you have to lift heavier weights in progression. You should aim at lifting more weight and making more repetitions in a set from week to week; each week performing better than the previous one.
It is imperative to note that the genes predetermine the extent to which your muscles can bulge up. They are the ‘blue print’ of the body. If you have good genes you will achieve massive gains more than the one with poor genes. However even though your genes are poor (you are a hard gainer), you can build serious muscle.
Another important aspect is that you should work less; less is better. Many people think that to build big muscle one should work everyday and for long hours. No! In fact muscle growth does not occur in the gym, it occurs outside the gym when you are eating and resting! What you do in the gym is to spark off the growth by tearing the muscle, then eat and have enough rest, and the repairs will occur! If you work too much, the body will be too tired and the recovery time will be short. Hence very little muscle or no muscle at all or even decreasing in size as your muscle is wasted away! Haven’t you seen guys who work their asses off in the gym, week in week out but remain the same all year round?
The body must be provided with food (nutrients) to help in the repair process. Many builders have failed miserably in this field. Food is the second part of the body building equation. Otherwise what will the body use to repair the damaged tissues? You have to increase the amount of food eaten and the frequency. Eat high quality protein, complex carbohydrates and eat at least after every three hours. Endeavor to drink as much water as possible. Proteins (chicken, pork, beef. Eggs) are essential, as they are the body building foods being found in each of the 30 trillion body cells. Its importance cannot be overstated.
Good luck.
Henry duke is a recreational natural body builder.
