Bodybuilding starts with strength training, but it doesn’t end there. As any dedicated bodybuilder will tell you, adding muscle mass quickly and efficiently is a very involved process that demands commitment in all aspects of your lifestyle. You need to eat right and maintain a balanced diet, while also supplementing your muscle growth with extra amounts of certain nutrients. Outside of exercise, supporting the body as it recovers and builds muscle will determine how easily you bulk up. Now that you can get testo max amazon with ease, the process of bulking up is much easier for you, and to further boost this we are here with the 4 steps that you can follow as you start with strength training.
Step 1
Focus your early strength training on full-body lifts like squats and deadlifts — these will exercise muscles throughout the body and help you develop a good muscular foundation. Lifting workouts should always feature full-body lifts, but they are most important early on when trying to develop a base from which you can continue to build more muscle mass. After your body develops in response to these lifts you can begin using isolation lifts to exercise specific muscle groups. StrongLifts.com recommends focusing on full-body lifts until you are able to squat 300 lbs. Once you achieve this, you can focus on isolation exercises that work out smaller groups of muscles, letting you focus your lifting on increasing mass.
Step 2
Maintain a balanced diet while increasing your calorie consumption and protein intake. Protein should not replace other nutrients and food groups in your diet, as these are important to your overall health as well as muscle development. But protein serves as the foundation of muscle and needs to be present in high amounts to fuel new muscle synthesis. For example, “Iron Magazine” recommends consuming 18 to 20 times your body weight in calories per day, including 1 to 2 g of protein per pound of body weight. You also need to drink plenty of water to facilitate protein digestion and new muscle construction.
Step 3
Allow yourself ample rest. Muscle recovers and rebuilds during periods of inactivity after exercise. If you are constantly working out you will struggle to build muscle mass, since you are essentially depriving the body of any opportunity to strengthen and bulk up. In addition to rest days following every lifting day, you should also try to sleep at least 8 hours every night.
Step 4
Consider using supplements to improve your workouts and increase your rate of muscle gain. Not all of them are safe to use, but many muscle supplements are available in nutrition stores and work in a variety of ways. Creatine, for example, helps slow down your rate of fatigue during exercise, allowing you to last longer while lifting. Before taking any supplement, do your research to familiarize yourself with the potential risks of a supplement and how it will interact with your body. If you are unsure of the safety of a supplement, consult a doctor.
