As you start bodybuilding and begin to add size remember your goal should be to build lean muscle mass. It is one thing to want to get big to look great it is another thing to add quality muscle mass. If you are adding weight and it is mostly fat than you are really defeating the purpose of bodybuilding. What sense does it make to get large if, when you look in the mirror you can’t see your abs or any noticeable definition. You must add cardio and proper nutrition to help insure that the weight you are adding is lean muscle mass and you are losing fat at the same time.
Four things we must include when you are talking about building lean muscle
Muscle Confusion
You can build lean muscle mass by restricting the rest period and increasing the weight you use for each exercise. 30 seconds rest in between each set is enough time to allow your heat rate and lactic acid build up to decrease. The idea is to keep your muscles guessing by shocking them and confusing them by changing the exercises and the rest period in between sets. By confusing your muscles you don’t give them an opportunity to fully adapt and is also a great way to burn calories which will lead to a more ripped muscular physique.
Strength Training
There are a lot of reasons why people weight lift; strength, size and a leaner muscular appearance. Strength training and fat burning go hand in hand and should be included in your overall weight lifting program. A core strength training routine must include working out the larger muscle groups. Increasing your core strength is the goal of strength training and building lean muscle mass. The chest, back and legs are examples of large muscle groups which respond fantastically by using compound exercises.
Strength training using compound exercises will bring about an anabolic response and allow you to continue to burn calories and build muscle long after the workout is completed. It really is all about building lean muscle and using the best strength training program to take you to the next level.
Cardio Training
When building lean muscle mass you must include cardio training: stationary bike, walking and using the treadmill will help you attain your goals. Cardio can be boring and at times seem a waste of time but if you are going to have the stamina and endurance to complete your workouts it must be included. It would be hard to see all that new lean muscle mass if it were hidden behind a layer of fat. It’s the cardio training that will let you lose that layer of fat just below the skin. Add the cardio now!
Nutrition And Protein
Nutrition plays a major role in building lean muscle mass and eating the right foods will get you that much closer to reaching your goals. The major source of bodybuilding nutrition is protein and we must eat it everyday and in the right amounts. To accurately calculate the amount of protein you need take one gram of protein for each pound of lean muscle mass. Beginning weight lifters can use the older method of calculating protein intake by using one gram of protein per one pound of total body weight. As you gain experience and are looking to really refine your protein supplement then you can use the newer more precise method of calculating protein intake.
If your goals are to build lean muscle mass then keeping these four things in mind will provide a great foundation to get you started and keep you on track.
Start to build muscle mass today or keep complaining about how you look. It is up to you how you look and feel.
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