| Not everybody wants to compete in a bodybuilding | | | | much if you are not able to do this. Try to go |
| contest. But whether you want to compete or not | | | | beyond your comfort zone without risking injury. |
| you know one thing, you want big muscles. Muscle | | | | 6. Go heavy: If you just aim for cuts, you may never |
| building tips in this article are meant for the average | | | | get big. If you aim for gradually increased strength |
| person. | | | | you will eventually get both. Use the heaviest |
| 1. Eat right: Of all the tips for building muscle, this one | | | | weights that you can handle without losing form. Just |
| is perhaps the most important aspect of muscle | | | | make sure you are thoroughly warmed up before |
| building but which most people get wrong. The most | | | | tackling your heaviest weight. Do not try to go |
| important food group is protein, though you should | | | | heavy at every workout week after week though. |
| not neglect the other groups. Aim for 1 gram of | | | | 7. Pyramid the weights: Pyramiding means using |
| protein per pound of body weight. | | | | consecutively heavier weights with each set. You can |
| 2. Mental attitude: This is also of vital importance too. | | | | also pyramid down, stripping the weights gradually |
| Muscle building, or bodybuilding if you like, is a journey | | | | with each set. Mix it up on different days to shock |
| not a destination. You will hit plateaus along the way, | | | | your muscles and keep them guessing. |
| when you just can't seem to make gains no matter | | | | 8. Compound movements: Those impressive-looking |
| what you do. Also, the results get less and less | | | | machines in the gym are not what will make your |
| noticeable as you advance. But you must push on | | | | muscles grow. If you want faster growth, use free |
| and sets higher goals all the time. In this game you | | | | weights and compound exercises. Compound |
| either move forward or backward, there is no | | | | exercise hit the target muscles as well as other |
| midway. Keep visualizing the person you want to be | | | | muscles that are forced to assist. Think bench press, |
| and believe it can be done. | | | | should press, barbell squats, barbell or dumbbell curls, |
| 3. Pre-workout meal: The purpose of a pre-workout | | | | triceps extensions, bent over rows, dead lifts etc. |
| meal is to prepare your body for the attack ahead | | | | 9. Supplement it: You should eat six to eight small |
| and give you energy throughout the workout period. | | | | meals each day. Few of us have enough time to |
| This meal should be taken about one hour before the | | | | prepare that many meals, no to mention nutritious |
| workout session. This meal should be rich in complex | | | | well-balanced. Also, modern farming has increased |
| carbohydrates to ensure adequate energy levels. | | | | food production but compromised on the nutrients. |
| 4. Post workout meal: As soon as possible (within | | | | This is why you need nutritional supplements including |
| one hour) after working out you should replace the | | | | vitamins and minerals. |
| drained fuel by taking down a mixture of protein and | | | | 10. Rest: It is during rest that your body begins to |
| carbohydrates. A good quality meal-replacement | | | | tear down and rebuild muscle fibers that you trained, |
| shake works best here, but you can also drink | | | | causing growth. The importance of adequate rest |
| something as simple as chocolate milk. | | | | between workouts cannot be overstated. Having a |
| 5. Train with intensity: Your aim should always be to | | | | workout split also helps as you train one or two body |
| lift slightly heavier weight each workout. It doesn't | | | | parts while the rest are resting. |
| always work this way so don't beat yourself too | | | | |