Rapid Network

Here are a few guidelines for effective bodybuilding and muscle increment:

Protein - Proteins are the primary building blocks of all body tissue and fibre, and this includes muscles. The muscles need protein for repair, replenishment, and regeneration. You must ensure that your diet contains sufficient proteins so that your muscles have all the material they need for their proper growth and development. A good way to do this is to eat no less than 1gram of protein for every pound of your body weight daily. Another way, in which proteins are highly beneficial, is that they help keep your appetite down; they fill you up faster. This keeps your calorie intake to a minimum. A high intake of protein is therefore essential for rapid muscle bulk increment and also for shedding fat due to reduced calorie consumption.

Weight Training - Your muscles grow and develop as they try to increase capacity to deal with progressively greater stress. The most effective way to keep your muscles constantly stressed is by lifting gradually increasing heavy weights. Compound exercises like bench presses, squats, bar bell rows, chin ups, and dead lifts promote the stimulation of a wide range of muscle fibres in the shortest time possible. But to quickly increase your muscle mass, free weight exercises using dumbbells and barbells would give the best results. Try to use proper and safe weight lifting techniques in your workouts. Other effective exercises for rapid muscle increase include the squat and calf raise for legs, bench dips and bicep curls for arms, pull ups for back, bench press for chest, the military press for the shoulders, and crunches for the abdominal muscles. Effective bodybuilding programs should involve no more than 7-12 repetitions per set.

Workout in Moderation - Your workout session should be no longer than 60 minutes each. Every time you workout, your muscle split, are torn, and breakdown; you should allow them ample time to rest, and to recover because that is when they grow. Be careful not to work the same muscle group more than twice weekly. Working out too hard and long would not give you any significant results, because your muscles need to be adequately rested for proper growth. Have at least six hours of sleep daily.