The biggest muscle building mistake you can make is doing routines from muscle magazines. Most of those guys don’t train naturally, are genetically gifted and never started training that way. Doing their routines won’t make you build muscle fast. Your body builds muscle naturally in response to strenuous activity. But if your daily routine doesn’t involve challenging your muscles to grow, how do you trigger the muscle-building process? It doesn’t happen overnight (as any bodybuilder can tell you) but you’ll be well on your way to ‘bulking up’ if you follow these steps consistently. Schedule a time during the day to exercise. Decide which exercises you’ll do on which days. Some exercises focus on a specific muscle while other exercises call upon several muscles at once. Do Calisthenics or Compound Exercises. Push-ups, Pull-ups, Dips, Pistols, Reverse Crunches, etc. These exercises are functional and encourage your body to use primary muscle groups, secondary muscle groups, stabilizing muscles as well as your core. Add weight when these exercises get easy. Muscles grow during rest, not during training. If you don’t give a muscle adequate time to recover, then you’ll actually interfere with the muscle building process and can end up injuring yourself. When you lift weight, you’re supposed to stress the muscle to the extent that it breaks down at the cellular level, resulting in increased protein synthesis, which produces thicker muscle fibers. This process begins 2-4 hours after the workout and lasts 24 hours. If you stress the muscle again before the process is complete, you’ll break down the muscle fibers before they’ve had a chance to rebuild. As mentioned above, in order to trigger the muscle building process, you need to stress the muscle. By the final rep of your final set, your muscle should be exhausted. That should be the last rep you can do with perfect form. If you start losing form before then because your muscles are too tired, you’re using too much weight. If you find that you can add in one or more reps in good form, you need to add on some weight. Enjoy your workout!
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Janice is a writer from Chicago, IL. She created the "simple living as told by me" newsletter with more than 12,000 subscribers about Living Better and is a founder of Seekyt.
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