Here is some information about foods to eat to help you build muscles. When you start an exercise program with the goal of building muscles, you must change your diet accordingly. If you start exercising and burning more calories, and do not increase your food intake, you will lose muscle mass.

Protein

If you start exercising regularly, you need to eat more protein. If you aren’t getting enough protein in your diet, then your body starts using its own sources of protein for energy. 60-70% of the body’s protein is found in muscle tissue, so your body will eat away at your muscles, which will slow your metabolic rate, reduce your strength and stop all muscle growth.

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These are some of the common mistakes people make when trying to build muscles.

1. Paying more attention to the quantity or weight of the lift, and not enough attention to the quality of the movement performed.

Why this is bad?
It is during the negative phase (Eccentric Contraction), not the positive phase (Concentric Contraction) that promotes blow flow to the muscles causing the micro trauma which is what builds muscles.

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If you wish to significantly increase a muscle’s strength and size, you need to do resistance exercises with that muscles on a regular basis (one to three times a week).

Resistance Training
Resistance training, also called strength training, is performing an action against some kind of resistance, most commonly a weight. The resistance can also be provided by rubber bands, or even the weight of your own body or body parts.

In order to be effective at increasing muscular strength and/or endurance and/or power and/or size (which is why many people resistance train) you need to make sure that the resistance is sufficiently large that you can fatigue yourself in a relatively small number of repetitions. Remember to continually push yourself to do at least 1 more rep (or more weight) than you did in your previous workout.

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How many of us have fallen prey to the hope of mystical results from a magical biceps exercise.

Common biceps myths:

“The barbell curl is the number one mass exercise for the biceps.”
The truth is that the biceps haven’t a clue whether you have a barbell, dumbbells, or really heavy Snickers’ candy bars in your hands. Although the barbell curl is a great exercise for most individuals, it offers no more, or no less, opportunity for mass muscle building than any other biceps exercise. Most people assume this because, typically, more total weight can be used on the standing barbell curl than most other curl variations.

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Think back…way back. Back before the words fitness or strength training were even part of your vocabulary. Can you recall the first muscle you ever learned? Chances are it was the biceps…long considered by the general public to be the hallmark of weight lifting, strength, and, should I dare say… even masculinity. The exercise traditionally regarded as the key to biceps size was the barbell curl. This will be the focus of our biomechanical analysis this month.

The biceps is situated on the front of the upper arm and actually has two muscle bellies lying side by side, thus the name. Although the muscle bellies attach at two different points on the shoulder blade, they are joined at the distal ends by a common tendon of insertion. This tendon weaves between the two bones of the forearm and attaches on the back of the radius (outer of the two).

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Whilst on the subject of talking about the benefits of drinking milk post workouts, it makes for a good opportunity to discuss other things you should consider post workout to make for a more efficient training routine and to encourage fast muscle gains.

Not many people think about it, but sleep is simply your best workout partner. Lack of sleep not only reduces your coordination and mental focus but also severely inhibits your muscle growth. This is because during sleep your body releases most of its growth hormones. Optimally, you should aim for 7-8 hours of sleep each night.

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The following 21 muscle building tips are bullet form for quick and easy reference. You’ll find more detailed discussions on each point on the rest of the site:

1. Workout your daily energy requirements and add 500k calories per day. Click here for the formula.

2. Eating enough quality protein is essential for muscle building. Aim for 1g per lb of bodyweight.

3. Eat unrefined carbohydrates with a low glycemic index i.e. whole grains.

4. Take an essential fatty acid supplement like flaxseed oil.

5. Lift heavy weights in the 6-12 rep range for muscle building.

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There’s no question that muscle building supplements have their place when it comes to gaining healthy, lean weight. Even so many people are still buying weight gain products for entirely the wrong reason. Muscle building supplements are not a magic bullet. No product on its own will transform your physique. And you can gain all the weight muscle you want purely from consuming nothing but simple, unprocessed food. So what purpose do they serve?

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