The Key Principles of Bodybuilding

How do you start bodybuilding? Well, you hit the gym and lift a couple of weights, and may gain some too. However, if you really aspire for that bulge and beef up your size and muscle, you should have a plan in place that involves a lot more than few dumbbells and doing some particular reps and sets. Whether you train or do a diet, there are some tactics you are required to follow to achieve the goals you have set for yourself. And to do that, you need to do a bit of planning. You absolutely cannot begin working out without any plan or strategy.

While you are on that, see that you are not too hard on yourself. The plan should not be too strict which makes workouts boring. You are supposed to enjoy your fitness journey. You can still have fun, have a cheat meal, etc. You don’t have to start living at the gym to achieve your goals.

With these tips, we aim to make it easier for the newbies and bodybuilding beginners:

Aim higher

Bodybuilders enjoy bicep curls. However, to increase muscle mass, you need to challenge the body. And your best bet to do that is doing it via multi-joint movements. Although isolation movements have their perks, you cannot base your training solely on it. You should be doing exercises that challenge multiple joints and muscles simultaneously. Take the example of the dumbbell row. Each rep engages and challenges abs, biceps, and lats. When multiple muscles are used, you can lift bigger and heavier weights. This makes you use your muscles at the same time.

Your workouts should have multi-joint movements like bench presses, deadlifts, pullups, and squats. These would engage numerous muscle groups at the same time.

Boost Muscle Building

Protein synthesis is the process of storing protein in the body. The more the proteins the more your muscles grow. However, the body uses its protein reserves for other uses continuously. This leads to less protein amount of muscle building. So, you need to build as well as store new proteins at a faster pace than the body breaks down the old ones.

Aim for about 1 gram of protein per pound of body weight that is the maximum amount your body can use in a day.

Train Heavier

Want to boost your strength and muscles? That requires you to train heavy. There are plenty of benefits of training heavy while ensuring safety and efficiency. Heavy training challenges your muscles both concentrically and eccentrically.  The action of heavyweight going down with control and up with an aim leads to greater muscle tear and rebuild as a result.

Not every set that you do needs to have 10-15 reps. High reps are great. But 5 reps are enough to do multi-joint moves such as bench presses, deadlifts, and squats. This way, you can use more weight and build more stamina. This shall let you lift heavier weights for more reps.

Drink Before Workout

Lifters who drank a shake containing amino acids and carbs before working out were successful in increase the protein synthesis process compared to those who drank after working out according to a study. Exercises boost the blood flow to the working tissues. So, when you drink a mixture of carb-protein before exercise, it leads to better transmission of amino acids in the muscles.

You need 10-20 grams of protein (one scoop of whey protein powder). If you can’t drink that, you can get the same from a sandwich that is made of deli turkey (4 ounces) and whole wheat bread with a slice of cheese on top. Since liquid meals are absorbed faster, a drink is better. Drink at least 30-60 minutes before workout.

Do Not Be Too Hard on Yourself

You should stay active every day. However, make sure that you don’t exhaust yourself. Your workout should make yourself feel pumped up and energized rather than the opposite Never go beyond the 12-16 total sets in the weight room. Also, limit the hard workouts three days a week never back to back. The muscles need to recover to grow.

Eat after 3 Hours

The body needs fuel so it can build new protein. You need to eat often for that. So, take the number of calories your body needs in a day and then divide it by six. This would get you an estimate that you should consume at each meal. Eat some protein (about 20 grams) every 3 hours for this.

Snack on Icecream

The simplest tip you have to follow is that have ice cream as a snack. Have a bowl of any type of ice cream 2 hours after the workout. This would result in stimulating a burst of insulin no other food can get you. This would also restrict the post-workout protein breakdown.

Carbs After Workout

When the body feeds on carbohydrates, it rebuilds muscles quite fast on the rest days when you are not working out. Having carbs in post-workout meals boosts your insulin levels that slow down the rate of protein breakdown. You can have a peanut butter sandwich, a banana, or a sports drink.

That’s all. We have covered almost all the key principles that you provide you with the right path to follow on your bodybuilding journey. Having said that, you should know that bodybuilding is not an easy feat. The process is long, requires a lot of hard work, time, and dedication. Along with these tips, you could make use of steroids and supplements to up your game. To ensure that you don’t waste your time finding the right supplier, and someone trustworthy, we recommend looking nowhere else but Buy Steroids Online.

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