One of the most important things is to not overdo the training. Don’t work the same muscle every day but let them rest for at least 48 hours. As a matter of fact, your muscles are not growing while you are doing the exercise but afterwards, while you are resting. This is when the muscle tissue is being repaired and if there has been more pressure on it than usually, the cells will be triggered to build more muscle tissue and you will see a gain. If you don’t give your muscles this important time of rest it won’t be able to repair properly and you will only experience tired and possibly painful muscles instead of the big, strong muscles you are after.

While you are doing the exercises at the gym, you want to maximize the pressure on the muscles. Always use weights that are as heavy as you barely can do your reps. If you are able to do 20-30 reps your weights are to light and you should instead put more weights on and do no more than 10 reps on each set. To really optimize the muscle gain you can do only 1 set of 10 reps and lift so heavy that you couldn’t do 1 more lift. Make sure the exercise is performed in a slow and controlled way. Both on the way up and down. So short and intense is the best way to go about it and you don’t have to be every day at the gym.

A good idea is to have 2-3 days off each week and let your whole body rest those days. By training properly and combine this with good rest and a great deal of protein you can gain muscles much faster than you’d thought possible. If you are focused you will be able to gain quite a few pounds each months in pure muscle mass and your body will look great.

Some people just try too hard and many have heard others (usually some skinny friend) tell their stories about how people gain muscles (steroids, etc) and think that the reason they don’t get the results are simply because their bodies don’t have the ability. Everyone can gain muscles; you only have to know how to do it.

The second myth about muscle building that I will examine is:
‘If I eat less I will turn the fat in my body into muscles’
To eat properly is the base for being able to gain muscles. Since you’re giving your body extra activity you also want to give it extra energy. If you feel that your body is a bit floppy or even overweight, you might instead want to combine your weight lifting with some cardiovascular training. And if your only aim is to lose weight, then of course, a cut in calories can be helpful. But to have your muscles growing there’s no short cut; you have to eat.

Muscles are first and foremost not made up by fat at all, they are built up by protein, and so this is where you want to have a good amount of your caloric intake from. To work out hard and thinking that your dear body will use the energy already stored in the body for building new muscle tissue is like trying to build a house out of thin air; it just won’t work. You have to give your body a constant flow of protein for this to be possible.

This doesn’t mean that the energy that’s in your body is not being used.  It is what makes it possible for you to even do your work out session. For this aim, you want to have a good intake of both fat and carbohydrates before your training.

Then afterwards in the evening, when most of the repairation and building up of the muscle tissues is happening, you want to have your largest part of protein intake.

If you fail on giving your body all the nutrition it needs you won’t be able to grow. If you want to lose some of that extra fat on your body for your muscles to be more visible, you might consider doing a month of running, cycling or other cardiovascular training before you start building. Find out what is your goal, set your focus on it and you can achieve it.

If you’re willing to let go of old beliefs and instead go for the advices that people that have been able to gain muscles give you, there’s no limits to what you can achieve. Be smart and work out nicely and the muscles will come.

In the bodybuilding world there are a few common myths that not only keep people from building their muscle, but that even can have the opposite effect and make your body weaker.

Here in this article I will examine one of the most widely spread myth, which is:

‘To gain muscles I have to work my muscles long and hard and often’

If you’ve been believing this, it’s no surprise that you haven’t been able to get your muscles growing. Too often I see people at the gym lifting and lifting and having their muscles work until their almost collapsing. They do a lot of reps with high weight, spending over an hour at the machines, and the next day they come back and do it all over again. Some people might even do two sessions in the same day!

So why is it that this way of training doesn’t work? The harder I work on my muscles the larger they should become, one might think. Well, the key is to work short and intense, and to let the muscles rest in between sessions.

You do want to [TAG-Tec]lift weights[/TAG-Tec] that are challenging, so far so good. By lifting heavy weights the cells in your muscles will naturally be programmed to build up more muscle fibers which are what makes them grow. What you want to do is to do only a small number of reps on each muscle. Between 6 and 8 reps is the magic number. Then you want to make sure that you give each muscle you’ve worked on a proper rest for around 48 hours. The [TAG-Tec]muscles[/TAG-Tec] don’t grow when you’re at the gym; they grow while you’re resting.

This is why it doesn’t do you any good to work out too often, it only creates fatigue and the muscles won’t have the ability to recover and grow. Trust your body and know that you can let it do its work while you’re outside the gym. By doing proper work out, it will naturally want to change its apparatus to the increased pressure and activity it’s facing.

The reason why you don’t want to spend more than 45 minutes at the most at the machines is that the energy that‘s stored in the body only lasts that long. After that, your body might actually have to use the energy stored in the muscles to be able to continue – therefore, that extra 15 minutes will actually decrease your muscle mass.

So don’t overdo your training, it will not make your muscles grow faster. This is one of the most common mistake people do, but there are a few other myths that can come between you and your lean muscle mass. Make sure you have the knowledge and you can start gaining.

Some people simply go to the gym and see the results coming easily while others have to struggle to gain the same amount of muscle.

You might wonder what it is that causes muscle growth?

There are a few aspects that are determining how fast you will gain muscles. The most important ones are genes, growth hormones, nutritious food and the type of physical activities involved.

The cells in the muscles are involved in a process that’s called the protein turnover. There is normally a balanced activity of breaking down the muscle and building it up again. This is regulated by your genetic structure and unless it’s manipulated by some of the other factors it keeps the muscle mass on the same level.

The genes in your body is like your blueprint and it sets the conditions for you specific body and there’s not so much to do about it, but by knowing how your body works makes it easier to decide how to use the other factors. For someone that has a genetic structure wich causes the metabolism to work slowly it takes less nutritions for example than for someone with a high metabolism.

Growth hormones are like messengers in the body, giving signals to the cells in the muscle to renew themselves. By increasing the amount of physical activity there will be a natural increase of growth hormones, which will make the muscles grow faster.

Muscles are built up by mainly protein and water, and because of this you have to make sure you give your body a good amount of nutritious food. Protein is like the building blocks and to not give yourself enough of those is like trying to build a house without bricks. If you don’t have the material to build from, it doesn’t matter how good the other parts that controls the growth are working, you wont gain anyway. The easy way to add extra protein to your diet is to have a few protein shakes every day.

By increasing the physical activity for the muscles, you naturally manipulate the muscle build up activity. To be able to cope with the new conditions, the cells are building up faster then they are breaking down. The body adjusts quite quickly to the process, and this means that if you want to gain muscles in a steady pace you have to increase the pressure on the muscles or the process will balance out and the muscles will stay at the same level.

All of these aspects are essential for your [TAG-Tec]muscle gain[/TAG-Tec] and one can not be without the other. With knowledge about how your body works it can be easier to get your body in the shape you want.