Most people know they have to lift weights to build muscle. Yet many just want to have good muscle tone and an attractive body, but not too muscular, and who do not want big muscles. So just lift light weights with high repetitions.
Well, it will not work. To have good muscle tone, you have to build some muscles right? So you have to lift heavy weights to force the muscles to grow. Once you’re satisfied with the size of your muscles, then you will have to cut body fat so that your muscles are displayed well and this means good muscle tone.
You need to have a solid commitment and knowledge to get nice muscle tone and build an attractive muscular body. Here are some tips for building muscle. Before starting weights session, remember to warm enough and do some stretching exercises.
• Train with free weights
Machines have their uses, but for a start, concentrate on free weights. That means work almost exclusively with barbells and dumbbells. Free weights recruit many stabilizing muscles for balance and control. That means you work more muscle parts other than those provided.
This type of training creates definitions throughout the body instead of a huge mass of muscle in the target muscle. Due to an extra stimulant created, your muscles grow faster too. Why else do you think all professional body builders almost exclusively use free weights?
• Train with compound exercises
Incorporates compound exercises as you can in your routines. Compound exercises are exercises that involve two or more joint movements. Because they use more joints, which means greater muscle mass. Increased muscle mass means heavier loads. Heavyweights mean promoting greater muscle growth. More muscle growth means more tone to your muscles.
Some compounds are excellent exercises are squats, deadlifts, pull-ups, dips, bench press, press, lunges, Barbell bent row … etc
• Train hard, but do not sobreentrenes
You must train hard muscle to grow. Try to do more reps or add more weight than the previous session or else your muscles adapt and grow (actually do not think the muscles adapt).
Because of this, it is important that every time you train hard, you give your body time to recover as it has suffered strains and actually suffered small scars. Contrary to popular belief, your muscles grow when you rest, especially when you sleep and not in the gym.
So sleep at least 8 hours a day is recommended. Furthermore, no trains every day or work the same muscle group more than once or twice a week. If your training was strong enough not to do more than an hour per session.
Try not to do cardio work on the same day as your weight lifting work. In fact, during the muscle building phase, you should do less cardio work as aerobic exercises burn muscles. You can increase cardiovascular work being cut body fat to lose body fat to muscle tone can show you great and sexy body you want.
• Technical and shape
This is the most neglected foundation of bodybuilding. Everywhere, every day, you will see people using wrong forms and techniques bad. This not only compromises your growth, but also makes you susceptible to injuries … sometimes even permanently putting you out of the gym.
The wrong way usually occurs when people try to lift weights that are too heavy, whether out of vanity or ignorance. You should feel the contraction and expansion of muscles, no lift at speed. Feel them contract and expand. Lift the weights slowly and deliberately.
• To build muscles faster should exercise the lower body!
This is what most people do not realize. His lower body is 60-70% of your musculature. If you do not train the lower body, your whole body does not grow so fast and so big. Do not think you can hide the thin limbs in pants!
Most people do not train their legs because squats, dead lift weights and lunges can be very grueling exercises. But it is precisely because of such intensity that will produce more growth hormones when you sleep and stimulates muscle development in general. The body shape is also more balanced and therefore more attractive.
Try reading a bit more to understand how muscles work and then work them to devote to soon be a proud owner of a good muscle tone and an attractive body.