Do You want To Build Big Muscles?

4 Simple Steps To Building Muscle

Author:Kris Frederiksen

Are you having trouble building muscle?Does it seem you spend your life in the gym but still don't see the results you want? How would you like to learn the 4 simple steps that will teach you how to build muscle safely and effectively?Follow these four simple strategies to help you build muscle without harmful drugs or supplements,and in less time than you can imagine.

step#1 lift weights three to four times a week

You should be working all muscles every 72 hours,which means alternating between working your upper body and lower body for a total of four workouts per week.In order for your muscles to grow,you need to stimulate them using resistance (stress).The stress causes your muscles to grow to avoid the reoccurrence of feeling more stress.It is vitally inportant to rest in between your bodybuilding workouts.Your muscles heal through rest and proper nutrition.During this period your muscles grow bigger.Then you repeat this process again and again.

step#2 Learn To Eat Proper Foods In The Proper Way

You need to be eating at least five to seven times a day with an excellent balance of carbohydrates,proteins and fat.If you are serious about building muscle,then you should be eating fiften to eighteen times your body weight.Your daily intake of food should break down to 45% carbs,35% proteins,and the remaining 20% should be fat.More than half of your meals should consist of real solid meals,and the rest can be liquid replacement shakes if desired.

step#3 Stretch,Stretch,Stretch!

 When building muscle,the rule of thumb is to stretch at least half of the amount of time that you lift weights.The reason behind this is simple.Stretching avoids injury by restoring normal length to the tissue.
With heavy training your muscle tissues shorten and start to perform weaker and slower.In turn,you will have a higher chance of injury.Therfore,if you are weight lifting eight hours a week,you need to take at least four extra hours to properly stretch.

step#4 Be Cautious What Supplements You Take

 Do not take any supplements that have been on the market for less than three years.This is an excellent unwritten rule to abide by.The reasoning behind this is that then you know it has passed the test of time.There are tons of supplements constantly working their way onto the marketplace,but only a handful actually stick around.Those are the ones worth trying out.
The vitamins you need to be taking are multi-vitamins,fish oil,powdered creatine and a protein powder.These vitamins and supplements will aid you in a healthy body composition,strength and muscle mass,and provide you with all of your nutritional requirements for good health.