What is the best way to build muscle?
The concept of progressive resistance or progressive overload is something that sports scientist have conclusively proven to increase the size of muscle. But there are many other health benefits for increasing the amount of muscle that you carry ranging from a lower body-fat to increased metabolism speed.
Your body is constantly responding to the stimuli from the environment and that is why it responds to the overload principal as it is adapting to the stress it needs to handle. So in order to stimulate the maximum muscle growth we need to do reps of between 8 and 12 reps per set.
Sports science has also proven that training with a high intensity as well as around only 45 minutes gets the best results. It is for this reason that only 6 to 9 sets per body-part are done in any given workout day. Training more than this can actually cause you to lose muscle.
But training correctly is not good enough as you also need to eat correctly in order to gain muscle. What eating correctly means is eating well-balanced meals more than twice or three times a day. There is a formula that you can work on which has proven itself to work for most people.
The formula for working out your own personal protein requirement is Lean Mass Weight (Kg) x 2.75 = Daily Protein Requirement measured in Grams of protein that you need to eat. Your lean mass is your total body-weight minus your fat which you can get measured at any good gym.
Speaking of fat, you cannot gain muscle without eating any good quality fat. A Low-Fat diet is not desirable in bodybuilding. Eating fat increases the amount of anabolic (muscle building) hormones in your body. These are:
2. Growth Hormone
3. Insulin-like growth factor (IGF-1)
Two other vitally important factors when trying to gain more muscle are the amount of water that you drink on a daily basis and the amount of sleep that you get. The water should be around 10 glasses a day and you should get at least 7 hours of good quality sleep every night.
Author Bio: Jon Dyer publishes the popular fitness website www.Fitness-Baron.com where he gives away 42 free weight workout routines for building shredded muscle and burning fat. He also provides tons of free information about muscle gain, supplements, fat loss and yoga.