7 Basic Guidelines You Must Follow To Build Muscles!

Body building and gaining muscle mass is something that depends entirely on how you train yourself. The science of building muscles or the increasing muscle cells and fibre is called hypertrophy which increases the skeleton muscle. To increase your muscles and make them bigger and stronger there are basic rules that one must follow. Scroll over as we explain here the variables that affect the process of muscle building :

1. Types Of Exercises

Image: Source if you want to gain muscle power then you must focus on multi- joint exercises. These exercises are better the single joint exercises as they stimulate greater degree of muscle mass and activate higher hormonal response. Multi joint exercises engage various muscles at the same time and increase muscular mass. Include multi joint exercises like step ups, lunges, dead lifts to burn excess calories ands gain muscle weight. However you must include single joint exercise also in your workout regime to maximise the desired results and develop muscles to its max.

2. Intensity

Image: Source Another variable that stimulates your muscle growth is the intensity. Here intensity does not mean how hard you train, instead it means measure of the weight. If you keep doing the same number of reps everyday with same weight then there will no change or increase in muscles. To maximise your muscle growth ensure that you keep lifting heavier weights.

3. Volume

Image: Source In terms of muscle building volume means number of reps, sets and the loads in a particular training session. Instead of having monotonous sets of reps, gradually increase your reps at regular interval of time to increase the volume. When you perform high volume multiple sets of your exercise your hormonal response will be high which will result in maximising muscle mass.

4. Rest

Image: Source When you are training your muscles, the amount of rest you take in between each set of exercise. The rest period should ideally be of 3 to 5 minutes for body to recover and prepare for next set of exercise. Proper rest period allow your body recover sufficiently and promotes muscle strength.

5. Recovery

Image: Source Your body keeps building muscle tissues even after your workout session is over. It is thus important to give your body a proper rest and provide sufficient nutrition. Process of muscle building stay elevated for 48 hours which means you must allow your muscles to rest and recover for at least 48 hours before you hit the same group of muscles again. Split up your training sessions for different muscle of different days. For example if you are targeting your chest on Monday, then hit your triceps on Tuesday and shoulders on Wednesday and so on.

6. Speed Of Execution Of Reps

Image: Source The speed at which you follow a particular rep also influences your muscle growth. To allow each rep to give you maximum muscle growth you must do lifts faster and explosively while you are on concentric phase and slow down your speed at eccentric phase.

7. How Hard Should You Train

Image: Source While training your muscles, you should not train too hard as this can lead muscle failure. However training up to a point where your muscles cannot push further to do another rep perfectly would be most effective for your muscle growth. This type of hard training activates growth promoting hormones which results in greater muscle mass. But you will need to keep in mind that you do not over-train your muscles as it can further lead to full stop to muscle growth. Use this kind of technique periodically only.