Getting bigger is the main concern of bodybuilding. Physically getting muscles larger in size is called hypertrophy. If you want to get large muscles you have to stick to the right methods.
If you want to grow you have to eat right foods, you have to rest and sleep properly, you have to lift heavy and above all these you have to be patient.
Patience is the key of getting final results. In other words, you have to implement these rules as your lifestyle.
The Rules of Getting Bigger
If you need to learn the most important rules of bodybuilding here is the summary we brought for you…
Rule 1 : What makes muscles to get bigger?
First step of getting bigger is getting to know about what it is.
Increasing of muscle size also known as muscle hypertrophy occurs when your body repairs or replaces damaged muscle fibers after your workout in the recovery period.
Learning the main principles will lead you to accomplish and stick to your new lifestyle to get bigger…
Rule 2 : Dynamic warm-ups
A dynamic warm up promotes blood flow, increase functional mobility and improve overall performance, helps prevent injury and muscle sorenes. So dynamic warm ups are movements that prepare your muscles, joints, ligaments to prevent injury and enhances flexibility and overall performance before the harder movements of work outs.
Rule 3 : Right type of exercise
Researchs show that compound exercises are the most efficient ones for muscle hypertrophy.
Prioritize the multijoint compound exercises (an exercise that targets more than one major muscle group) and train especially with free weights. For instance some compound exercises are deadlift, squat, bench press or if you are a beginner it can be push ups.
Rule 4 : Intensity of the workouts
In a workout day target one or two muscle groups and 6-10 sets exercises for each muscle group. The sets should be in the 4-12 rep range and the weight is between 65-85% of your one rep max. 7 days of rest for each muscle group is the optimal recovery time but sometimes you have to listen to your body.
There are lots of different bodybuilding workout programs but all of them stick to these simple rules above.
You must train hard but not so much that you can’t completely recover until the next training.
Rule 5 : Don’t skip the legs
Studies show that testosterone the male sex hormon is responsible for building muscle mass. Resistance training especially lifting heavier weights is one of the biggest natural way to boost tetosterone. The more muscle mass you have like the bigger ones on your legs the more weight you can lift and the higher your testosterone levels.
Rule 6 : Eating like a warrior
This is another good thing to implement in your life. Some foods do really harm to your brain and your body like alcohol and some of them enhance your athletic performance and recovery. This is all about nutrition science…
Proteins are essential nutrients for the built of muscles. They have a big efficacy of the muscles recovery process but that’s not enough. You have to consume 1-2 gram protein for each pound of your total bodyweight.
You have to take other nutrients like carbs to get bigger. Nobody want to get fat if he is not a sumo wrestler or something like that ofcourse but if you want to get bigger you shouldn’t cut carbs. You must consume more calories than you are burning. Aproximately 60% of your total calories should be grains and oats. Brown rice, wheat, quinoa are healthy carbs.
So this is a long journey. You must read the article of most important eating habits for a bodbuilder.
Rule 7 : Having a good sleep
Importance of sleep for bodybuilding and growth hormon
That’s why you need to get a good quality sleep. If you don’t sleep well your testosterone production reduces.
Rule 8 : Get rid of stress
Adrenal cortex releases high level of cortisol in response to stress. Cortisol has a catabolic effect that reduces the physiological systems ability to process amino acids and build muscle. Also over dose of cortisol stimulates the release of growth hormone antagonists. That’s decreases the growth hormone levels of the blood.
Taking fish oil supplements or Asian herbal supplement have shown to be effective of reducing cortisol levels.