Welcome To The Muscle Building Directory
Welcome to MuscleBuildingDirectory.com, which is designed to provide information and resources on safe, effective muscle building exercises and supplements. The notion that health is everything seems to be a cliché. However, it definitely holds true for all of us. Health is a state of well-being wherein a minimal shift can spell a difference on how you think and act. It dictates your responses and it basically control the entirety of your existence. The absence of good health translates into a dreaded dilemma wherein your ability to function would be immensely compromise. They say being healthy is a wealth, well, that’s definitely true. It is an intangible wealth that some people tend to neglect compared to the tangible ones. The mere absence of being healthy means passivity and unproductiveness.
In a society dominated by the influx of globalization which includes commercial products such as: fast-food, beverages, preservatives and other additives, the general health condition is experiencing a lot of risk. As a man who seeks continuous progress and who aspire to be a valuable asset of an endeavor, it is extremely important to be healthy. This principle is generally applicable in every walks of life. There are various ways to be healthy such as: eating nutritious foods, taking vitamin supplements, balanced diet and exercising. The latter is often ignored maybe because it needs a lot of time and energy to do the various routines. It may even need a certain degree of discipline and dedication to do it consistently. That is why a lot of people are not considering this option, and even though they do plan to do it somehow, procrastination arises.
Exercising regularly has many benefits. In the most basic level, it simply burns calories and aids in weight loss. Also, muscles in people’s bodies work best when they are used regularly, built up and strengthened through activity. In addition, people’s hearts grow stronger and healthier when they engage in cardiovascular exercise that raises heart rates for an extended time. In short, working your muscles can significantly improve your health.
Health Benefits of Muscle Building
Aerobic exercise such as muscle building has multitude of health benefits. It may burn a few hundred extra calories for dinner, but for every additional pound of muscle you gain, your body burns around 50 extra calories every day of the week. Research has shown that regular resistance training can increase your Basal Metabolic Rate, the mechanism that involves the breakdown of various chemicals such as nutrients, by up to 15%. So for someone burning 2000 calories per day, that’s a potential 300 extra calories, more than a Snickers bar, burned every single day. Strong muscles, tendons and ligaments are much more capable of withstanding stress, and the improved flexibility gained by strength training also reduces the likelihood of pulled muscles, cramps and back pain. Moreover, muscle building has a long term effect that some individuals tend to neglect, it is an excellent way of combating several symptoms we all face as we get a little older. Resistance exercise such as muscle building routines can reduce bone deterioration and build bone mass that can ultimately prevent osteoporosis.
Muscle building can also inhibit the effects of sarcopenia, the age related loss of muscle mass, strength and function. It has been known that after the age of thirty there is a loss of 3-5% of muscle mass per decade, making activities of daily living gradually harder to perform and slowing down metabolism – increasing the risk of weight gain. Recent research has shown that muscle building can significantly reduce a number of health risks and problems. It has been proven to have a positive effect on insulin resistance and blood pressure that are linked to diseases such as diabetes and heart ailments.
Muscle building can give you the needed strength, stamina and endurance to handle and perform your daily activities without suffering from injuries. You could resort to supplements or vitamins but if you are not doing resistance training, it will greatly affect your muscle development. Also, the benefits are not only intrinsic, it will also boost your confidence and overall well-being.
Muscle Building Myths
Muscle building Myth 1: “Perform three sets of each routine.” This is the ideal workload for achieving the fastest muscle development. In 1948, a physician named Thomas Delorme reported in the Archives of Physical Medicine that doing three sets of 10 repetitions was as effective at improving leg strength as 10 sets of 10 repetitions. There’s nothing wrong with that presented ratio. But the number of sets you would like to perform shouldn’t be determined by an ancient theory. Here’s a rule of thumb: The more repetitions of a routine you do, the fewer sets you should perform, and vice versa. This keeps the total number of reps you do of an exercise nearly equal, no matter how many repetitions make up each set. you’re doing eight or more reps, keep it to three sets or less. If you’re pounding out less than three reps, you should be doing at least six sets.
Muscle building Myth 2: “Never let your knees go past your toes.” Allowing your knees to move too far forward during exercises such as the squat and lunge gives a dangerous shearing force on your knee ligaments. In 1978 study at Duke University found that maintaining the lower leg as vertical as possible during squatting reduced shearing forces on the knee. The truth is leaning forward too much is indeed more likely to cause injury. In 2003, University of Memphis researchers confirmed that knee stress was 28 percent higher when the knees were allowed to move past the toes during the squat. But the researchers also found a countereffect: Hip stress increased nearly 1,000 percent when forward movement of the knee was restricted. The reason: The squatters had to lean their torsos farther forward. And that’s definitely a problem, because forces that act on the hip are transferred to the lower back, a common site of injury compared to the knees. Instead, Focus more on upper body routines and less on knee exercises. Keep your torso as upright as possible as you perform squats to reduce the stress on your hips and back. To perform this effectively, squeeze your shoulder blades together and hold them that way; and as you squat, try to keep your forearms perpendicular to the floor.
Muscle building Myth 3: “When you lift weights, draw in your abs.”You’ll increase the support to your spine, therefore reducing the risk of back injuries. The truth is, transverse abdominis isn’t always the quarterback. In fact, regardless of what type of routines, your body automatically stimulates the muscles needed for spine support. By focusing only on your transverse abdominis can over-stimulate the wrong muscles and under-stimulating the needed ones. This will not just increase injury risk, it will also reduce the amount of weight you can lift. Instead, “brace” your abs as if you were about to be punched in the gut, but don’t draw them in. This will stimulate all three layers of the abdominal wall, improving both stability and performance.
Muscle building Myth 4: “The more you sweat, the more fat you lose.” The truth is, the harder you perform muscle building routines, the more calories you’ll burn thus the more fat you lose. How much you sweat does not correlate or reflect how hard you’re working. Profuse sweating can be inherent or it can also be a symptom for a an illness. The environment around you should also be considered, it is fairly normal sweat more in hot places. There’s also a tendency that you will sweat more if you’re in a humid weather, but that’s simply because the moist air slows the evaporation process of sweat.
Muscle building Myth 5: “Building muscles reduces flexibility.” if you performed muscle building routines without doing a full range of motion, you can definitely lose flexibility. However, muscle building exercises can even improve flexibility if you performed a full stretch. Also, stretching before the actual routine can also aid in flexibility.
Muscle building Myth 6: “You must achieve a “pump” during your workout.” The greater the pump you achieve, the more muscle you will build.” “pump” is when blood becomes trapped inside the muscle tissue when you train with weights. The muscles will swell up and leave your body feeling bigger, tighter, stronger and more powerful. It is simply the result of increased blood flow to the muscle tissue and does not exudes successful workout. A successful workout should only be measured by the concept of progression. If you were able to lift more weight or perform more repetitions than you did in the previous week, then you’re doing the right thing.
Muscle building Myth 7: You must “feel the burn!” for your muscles to grow. This is another huge misconception in the gym. The “burning” sensation that results from intense weight training is simply the result of lactic acid, it is not a special chemical that will give you an hulk-like appearance, it is a waste chemical that is secreted inside the muscle tissue as you exercise. Increased levels of lactic acid have nothing to do with muscle growth and may actually slow down your gains rather than speed them up.
Getting Started With Muscle Building
When muscle building started long ago, it is not that common unlike today wherein having a great body is highly popular in our culture. This is evident just by turning on the T.V or browsing magazines, those gorgeous and well-toned bodies will definitely make someone feel inferior and jealous. To get started, it is not simply about having muscle building routines or attending a classy gym. The most important thing to consider is to have a personal goal. Ask yourself, are you serious to have an attractive body? Do you want to boost your physical confidence? Will you let someone intimidate you with their firm and well-toned muscles? Nobody knows the answer better than you! Picture yourself at a beach, the moment you take your shirt off and all the women around you will see a bare chest with bulging firm muscles, huge biceps, and a six-pack abs, that’s definitely hot! Summer will now be your favorite season, as you can always showcase your muscles.
Now, before performing the actual routines for muscle building. It is very important to determine if you are indeed fit to do such rigorous repetitions. Be sure that all your systems are working correctly. Meaning, get a physical check up. To effectively build up your muscles, you need a heathy heart, kidneys and livers. The latter two are vital in processing protein, which is essential in muscle building. If problems or ailments arises, this will definitely slow you down instead of gaining something.
Muscle Building Routines
Regardless of which level you are currently in, it is fairly important to determine the correct and suitable muscle building routines that will ultimately enhance your growth and improve your physique. Commonly, beginners tend to benefit from various kinds of routines. The situation gets complex for intermediate and advanced muscle builder because they will need different kinds of muscle building exercises to further develop their muscles. Our body reacts to different factors, that is why it is also important that these routines should be based on hard facts and scientific findings to avoid untoward injuries.
For beginners, they need a muscle building program that will stimulate muscle growth and development just enough. This is some sort of a preparation for more complex routines. Beginners are extremely prone to over training as they are not yet accustomed to muscle building exercises. A good routine should not last for more that 30 minutes and session should only be for 2-4 times a week, depending on the individual’s recovery period. As a beginner, the main goal is to enhance strength and create stability. Beginners are individuals who have been muscle building for the first time or not more than 6 months. Intermediates are those who worked out for 6-24 months and advanced muscle builders are those who are consistently hitting the gym for 2 years or more.
To enhance strength and balance the power of the upper and lower extremities, beginners should focus on compound movements and free weights. The muscle groups should include chest, back, legs and deltoids. For the chest, do 1-2 basic routine such as the bench press and incline bench press. For the back, perform 2-3 sets of 10-12 repetitions of the bent over row and dead lift. For the legs, perform 2-3 sets of 12-15 repetitions of the squat and leg press and for the shoulders or deltoid, perform 2-3 sets and 10 repetitions of military press.
For intermediates, you can add more weight and more routines for additional stress. Commonly, intermediates can perform 2-4 exercises per body part. They can also start to focus on smaller muscles such as the triceps, biceps, abdominal, calves and forearms.
It is typical for advanced muscle builders to experience a slow period in muscle growth. With this, they may need to add more stress or resistance to accommodate their muscle needs. They are also instances wherein they may need to perform beginner’s routines to allow their muscles to recover.
Muscle Building Diet Tips
A properly balanced routine and proper nutrition greatly helps in developing muscles. Also, physical activity and nutritious foods are directly connected in improving psychological and mental well-being. In order to build muscles, you must increase your calorie intake more that the calorie you burn in a day. Experts recommend an additional of 250 to 500 more calories per day. Be cautious in adding unnecessary calories as this will only translate to fats rather than muscles. For protein intake, the International Society of Sports Nutrition recommends between 1.4 and 2 g of protein per kilogram of body weight daily. To make it simpler, add more protein as you increase your activity level. Poultry and fish are the best sources of meat-based protein. Alternatives are egg whites and lean meat. Carbohydrates like cereals, grains and vegetables are also important to give you the much needed energy.
No Nonsense Muscle Building
Now, are you serious in building up your physique and boost your confidence? Do you want to look good and feel good? And do you want to be awesomely attractive to women? Then, the No Nonsense Muscle Building Program is definitely the right guide for you! The program is an innovative approach to muscle building. It includes smart muscle building tips and healthy routines that are highly proven and effective. Many men already applied for the program and they rapidly add substantial amount of muscle in weeks. The program will ultimately help you to build those muscles that you always want to have even though you don’t have a muscle-friendly gene. This program guarantees result in for just 14 days. Test drive the ultimate secret on how to shred those fats and start packing muscles.
