Some Effective Muscle Building Strategies for Men
Traditionally, those of either sex who expressed an interest in building muscle have been advised to join a gym and pursue some resistance training. That this option works is indisputable, given the many professional bodybuilders who have chosen this route to hone their bodies and who continue to do so in order to maintain their exceptional physiques. Because testosterone plays a major role in muscle growth, the potential for muscular development in men is greater due to their naturally higher levels of the hormone. That said, without sufficient of the right kind of exercise, there will be no major growth.
With increased strength comes the capacity to increase muscle and this can be achieved with the use of free weights and/or resistance machines. What is particularly important is to ensure that you repeat each exercise to the point of failure, as any attempt to avoid muscle fatigue will simply hinder its growth. It is a good idea to follow each series of exercises aimed at a particular muscle group, with some aimed at the opposing group. For example, you might use dumb-bells to alternate between bicep curls and overhead tricep extensions.
You can expect to experience a significant increase in strength in just a couple of months but, although your muscles may appear bigger, this actually stems more from surrounding fat loss and an increased uptake of water by the muscles. Real growth tends to begin at around 12 weeks, and is the result of the additional fibres formed when repairing the tears caused by the intense exercise. As growth proceeds, further growth becomes slower, and the necessary exercise more arduous, so it is important to decide when you have achieved enough.
Drinking enough water, over and above your normal daily requirement, before and after your workout is vital, as is a balanced diet with plenty of protein and sufficient quality sleep, which is essential for the production of the growth hormone. Exercise consumes energy, so don’t stint on the carbs, there will be time for weight loss later.