How to Build Muscle Mass Essay Example

How to Build Muscle Mass Essay Example How to Build Muscle Mass Essay How to Build Muscle Mass Essay How to Build Muscle Mass BY broe2208 It is understood that the term process involves more than one step to achieve an end result. The process of bodybuilding is exactly that, a long disciplined process. There is one main goal in the sport of bodybuilding and that is to gain lean muscle mass. To go about this, you need three aspects and goals to resound in harmony in order to successfully achieve your body composition goals. A proper diet to put on muscle and lose fat, a vigorous and consistent training regimen, proper rest, and most importantly a disciplined mindset towards pushing the limits of the body are ecessary for building lean muscle mass. First and foremost; the diet is absolutely essential to building lean muscle mass. Possibly the most important concept is having the correct macronutrient profile to build muscle, sustain energy in the muscles and to help the muscles recover. According to Del Monte, (2013), a basic diet should allow one to gain anywhere from a half to two pounds of muscle per week. One does this by a diet high in protein, properly timed quality carbohydrates, and also high in fats, thus increasing calories significantly and along with proper training, est and discipline as stated before, one can grow muscle more quickly. One should, Strive to consume at least 1 to 1. 5 grams of protein per pound of body weight and 1. 5 to 2 grams of carbs per pound of body weight, (as a baseline) (Del Monte, 2013). Del Monte, (2013), states that there are 4 calories in every gram of protein and carbs, and 9 calories in every gram of fat. This total with the calculations made before should give you the accurate caloric intake for the given day. Example: Man weighs 180 lbs. should consume 180gof protein, 720 calories. 260gof carbs, 1,040 alories. 90g of fat, x9= 810 calories. In total, one should shoot to gain muscle at around 3,000 calories per day, and at only 2,600 here, this would call for one cheat meal per day of around 400 calories to meet your goals. This same strategy can be applied to any body type and can be adjusted to fit each persons individual caloric and nutrient needs to achieve increases in lean muscle mass. As for the training aspect of building lean muscle mass, there are hundreds of ways to build a solid body and ones training should include many variations and exercises in the dvanced stages of this program to achieve and even greater physique. That being stated, an article by Charles Staley, (201 1), he provides 5 simple yet important steps to efficiently reaching maximum muscle hypertrophy. Step 1 is to put minimal emphasis on single Joint movements and maximal effort and focus on multi-Joint exercises, such as squats, deadlifts, chin/pull-ups, presses, and bent-over rows. This is due in part to the human nature to displace attention away from other things when focus is put too much on one single thing. Thus one working on single-joint ovements such as calves, arms, and shoulders diverts energy and resources away from multi-Joint exercises as mentioned before. Essentially, multi-Joint exercises warrant the brain recruiting more motor units and promotes greater workload, thus when more muscles are recruited to perform a heavy movement, the greater the muscle development (Staley, 2011). The second idea suggests that one must utilize one or both of the two most muscle activating and mass gaining exercises known in order to grow at all and that is the deadlift and the squat. Of all resistance-training quats (Staley, 2011). As stated before, more workload means greater and more intense muscle recruitment, which in turn means greater gains in the long run. Idea 3 states that you must not ignore strength development. That its not about the number of reps per set, which shouldnt really be more than 8-12 majority of the time, but the number of reps per session you complete in total. Example: 3 sets of 10 reps is idea, but 10 sets of 3 reps are equal in rep number, but rep workload is significantly larger and the number of reps remains the same. As stated before, reater workload= greater gains. Idea 4 suggests that one should not worry about seeing abs or being shredded when gaining muscle for muscle cannot be gained without gaining body fat in the process. What is the complex task is minimalizing fat gain while optimizing muscle gain. Abs are almost universally shown or not shown due to the diet and that is a variable that can be changed. Finally Staley, (201 1), shows the idea of prioritizing performance over pain. While that sounds like an absurd statement, the basics behind the statement are true yet this leads to xcessive single-joint abdominal workouts, too much cardio, and Just over-doing it basically. When performance increases, fitness improves. Its as simple as that. Rest is another major and extremely important aspect of bodybuilding and also is widely underrated amongst individuals Just getting started bodybuilding. Rest has several meanings to a bodybuilder however; rest can mean rest between sets; rest between training sessions, a nights sleep, or even a nap (Verial, 2013). Rest between sets creates a form of balance. It determines the type of workout you endure hether you choose short rest times for a more cardio type training, but optimally longer rest periods of 1-2 minutes is ideal for strength recovery and higher intensity. Rest between sessions this is when your body is most accepting of nutrients and resources to repair and restore muscle, (growing period), at its peak. Ensuring proper rest time between training sessions is critical to muscle gain or loss. Sleep is highly critical in the form of sleeping either 8 hours a night or getting sleep during the day to total 8 hours in a 24 hour period. The idea that ties in all the reasons tated before; rest equals muscle repair and growth (Verial, 2013). Last but not least is the idea of discipline. With any fad idea or New Years resolution, emotions die down when progress seems to halt when in reality it only seems to halt right before the desired results start to appear so individuals give up and give in to the fast food they pass every day on their way to work. This is where the successful and most developed individual sets his or herself apart from the normal lifter or fitness aspiring person. Through perseverance, proper training, smart training, rest, and iet will achieve anything they want to accomplish in the gym setting. When one looks at the numerous training brochures, videos on YouTube, or articles on the internet about training, you almost always see a person that is in shape, looks great, that is essentially chiseled, and they make a workout look seemingly easy. This is because they have put that time in when they didnt want to go to the gym because they were sick or because they had better things to do, but did anyway. They put in the hard work that no one else wants to do for themselves, and thinks that guy is razy for spending that much time in the gym. To achieve a superior physique and gain serious muscle mass and have that muscular look, you have to be dedicated. the next day that night and separate into Tupperware containers in the refrigerator. This means right down your workout ahead of time so that there is little guessing when you go and what you do at the gym when the time comes. This means getting to sleep with at least 6 hours of good sleep before you wake up to ensure muscle recovery. This means taking the steps necessary, no matter the consequences to chieve your goals. Discipline means setting goals for yourself that one may think is crazy to them, but in ones own mind, is Just a stepping stone to a higher goal after they achieve it. Bodybuilding, lifting, training, dieting, everything about the idea of fitness is about discipline and regimen and sticking to it over a length of time. Nobody was built in a week and thus no mind should be broken in that amount of time as well. One must not allow the negative effects of training outweigh the positive effects that come shortly after.