muscle gaining secrets - I want to work out to get bigger muscles!

There are three important things to consider if you want to build muscle. The first is that you are eating enough and often. The other is that you sleep at least eight hours per night. The last and the third is that you practice good!

But how is it that the exercise is the least important part if you want to build muscle? We will tell you! In this article we explain the fact how to do this in the best way to build muscle fast and efficient without cheating! But we take it from the beginning.

The food!

The trick is to eat enough and often. The body has namely a priority of how energy is distributed in the body. On this assignment list is to build muscle absolute last, it is in other words the body cares absolute minimum to do. When we eat sees the body to the brain gets about 50% of all the energy we eat. Then rest enough body all other internal organs, immune system and the body's autonomic muscles such as the heart and digestive muscle gaining secrets pdf. Last on the list is the body's skeletal muscles, ie the muscles that we can see on the body. Have we eaten enough and often in a day and all the energy has been enough for the body's long list, it will add energy left over to build muscle, provided that we sleep enough!

Sleep!

The muscles are not built in the gym! It is during the night when the body's recovery system kicks in which our muscles grow. Exercise and physical activity during the day is just a burden on the body, which causes the muscles torn. At night, the body rebuilds the muscles you've worked on, and based on that a little extra reinforcement to withstand future stress. That little extra is the so-called muscle growth.

There are further issues that affect the potential for muscle growth and it is to drink alcohol, smoke and eat junk food. The reason is that these factors stress the body and the body will have to add energy to take care of them and it makes no energy left to build muscle.

Training!

Now that you know the secret to building muscle is to eat and sleep, we can look at some different training schedules for how you will manage to get a great workout!

In traditional weight training, which aims to build muscle by volume, usually talk about that defers the body into different parts. To defer means that you work part or several parts of the body, specifically during a workout and for a day! Classic divisions are chest, back, arms, legs and stomach . Something you do in functional strength training where instead looks at the body as a unit and not as separate parts!

During the workout, there are also lots of different techniques and systems that you can follow. Some are more recognized than others. We report here the two most common. The first is the so-called Super Set. With a Super Set means that switching between the two exercises involving the same muscle group but engages it in different ways. An example of a superset of the triceps can be combining Skullcrushers Z-bar and tricepspressar the wiring! You will find both exercises in our exercise archive!

The second is so-called negative training. A muscle has three phases it moves through. The concentric phase when the muscle shortens against a resistance, the static phase in which the muscle is loaded but no movement occurs and the eccentric phase when a muscle is extended against a resistance and the eccentric phase, also called negative movement or exercise.

The reason for wanting to use the eccentric phase is that it is the absolute best way to tear the body's muscle fibers and thereby obtain a muscle growth. To get the most out of the eccentric phase usually take the time to help. If we take a biceps curl as an example, one can use the ratio of 1-0-3. This means that through the concentric phase when the arm is bent it should take 1 second, the static phase when the movement turns to be 0 seconds and the eccentric phase is when the arm is stretched and the muscle lengthens against resistance should be 3 seconds. This ratio can vary, but this is a classic approach.

The following exercise program, you can download and is a perfect periodization of the body for maximum muscle growth. Remember to sleep and eat properly!