Free Muscle Building & Health

If you are wanting to increase your muscles you will soon find out that it is a very difficult thing to do especially if you don't stick with a program or you don't do the exercises correctly. To be able to build your muscles you need to have structure, discipline and you must be completely dedicated to what you do in your workouts, what you eat as well as what you drink. Below are some things that can hinder the growth of your muscles.

One of the biggest factors that will hinder your muscle growth is the drinking too much alcohol. The reason for this is because it will limit the protein synthesis that is needed by your muscles. Drinking too much alcohol can also keep your body from distributing nutrients like vitamin A, B, C, calcium as well as zinc, all of which are vitally important for the development of muscles.

Another thing that will hinder the growth of your muscles is if you allow yourself to become dehydrated. Remember that your muscles are made up out of protein and water so how much water you drink or don't drink on a daily basis is going to impact the way that your body will build or not build muscle. In order for you to build good muscles is for you to drink at least 8 glasses of water each and every day, which is 72 ounces of water. Without this amount of water in your body you are not going to be able to build the muscles. The water will saturate your muscles and this then in turn will increase the anabolic environment that will then help your muscles to grow. One thing to take into consideration is the amount of water a person needs to take in also will depend upon their height, weight and the amount and level of activity they are putting their body through.

If you do not take in enough protein into your body you are not going to be helping the growth of your muscles. Proteins contain the essential building blocks for your muscles and that would be amino acids. The lower amounts of proteins that are taken in the lower amounts of amino acids there will be and this will hinder muscle growth. The reason for this is that the muscles will lack enough fuel for them to produce the energy to grow. If you want to build muscle it is important that you have one to two grams of protein for each pound of body weight that you carry on your body. So if you weigh about 150 pounds then you need 150 to 300 grams of protein each day of the week. If you eat less than 100 grams each day your muscles will find it just too difficult to function and be able to grow.

Another factor that can hinder muscle growth is weight training. You heard that right. Although this is suppose to be part of building muscles, it's not going to do any good if you don't do it right. For instance if you over train, you will not give your muscles the rest they need and it will be harder to recover. If they don't have enough recovery time they will not be able to increase in size. Understand that growth only takes place when you are actually resting. So if enough rest is not given the muscles don't have a chance to rest and grow.

If you are just starting out trying to put on some muscle you may not be as experienced as others in your local gym who have been doing things in the gym for years. If you are really interested in building your pectorals, triceps, shoulder muscles and biceps you will probably want to try out the bench press machine as soon as you get there. But if you have never used one before you might want to follow these steps in order to get the most out of your workout.

You should look for a bench press machine that can be adjusted to be on an incline. You are more than likely going to want to be able to move your position often when you are trying to work with the different muscle groups during your workout.

Once you are ready, sit down on the bench comfortably and make sure that your back is up against the bench's rest. You will then need to use the weight pin in order to select the right level of the weight that you want to use for this particular workout. If you are new at this, it's really a good idea if you start off light and then work your way up to the heavier weights. It's important to remember to make sure that the pin is placed completely into the nub that is used as the positioning guide.

Now you will take the bench press bars and hold them firmly in your hands. Generally the machines will have two of these bars and they are connected to an axis that is under the machine. Some however, will have two levers that are independent and they will make sure the weight is evenly distributed to each arm.

Once you have your grip you should take in a breath just before you actually begin to press the weight. It is very important that you know how to breathe properly when you are bench pressing anything. It is vital when you are trying to do any kind of strength training or muscle building.

Next you will go ahead and press the weight forward. You should use a very steady and even type of motion to make sure that the weight is evenly distributed to maximize the effort for both of your arms. If things are out of balance it's going to do more harm than good during your workout.

You should next bring the weights to stopping just a little before your elbows are locking. If you lock your elbows while you are doing this you could cause some serious injury to them. Plus if you hold the weight for a bit before locking your elbows is going to make the exercise more effective.

Now you can lower your arms back to their neutral position but make sure that you do this slowly. All the while you should be breathing at a steady and even pace. Whatever you do, never hold your breath while you are working out with weights.

Once you have finished with that you simply repeat the same process over and over until you feel you have had enough reps. Make sure not to overdo it. No pain, no gain is a myth so it's important to remember that.

If you are trying to get into weight lifting because you want to build muscle, don't make the mistake of telling some people that you are having problems with trying to gain muscle. More than likely they are going to turn to you and tell you to eat more. Although you do need to eat a lot to be able to gain muscle, eating way too much isn't going to get it done.

A lot of people are going to try and tell you that in order to build those muscles you need to gain weight so the best way that you can do this is eat a lot no matter what it is, pizza, candy bars, steaks, hamburgers you name it, they tell you that's the way to build up that weight gain to increase your muscles. This however is a myth. If you eat everything in sight you'll gain weight alright, but not the kind that you want to gain. So you need to eat a lot of healthy foods not junk foods.

Are you doing far too many repetitions that are considered low with a lot of weight thinking this is going to help you bulk up? If you are, well you can stop right now. The low repetition with high weight as compared to the high repetition with low weight isn't going to make any difference in the size of your muscles. As long as you are simply pushing each set of repetitions to the max for yourself, you will overload the muscles and they are going to grow and get stronger.

A lot of different magazines and DVDs try to lead you to believe that if there is no pain there will be no gain. Just another myth. If you happen to keep pushing yourself as hard as some of those guys in those magazines and recordings of course you are going to get as big as them. Not. These people, at least the ones not taking illegal drugs, are genetically predisposed to being able to carry this kind of muscle weight on their body frames. You also need to realize that these people also have been lifting weights for years and years so you can't compare yourself to them, you more than likely will never get to that level. Just remember as long as you are eating enough of the right foods and working out three to five times a week, you will begin to bulk up and bulk up to the point of which is good for your own personal body frame and genetics.

Many bodybuilders will proclaim over and over again that if you don't stock up on lots of protein that you simply can't build muscle bulk. Even though protein is one of the main building blocks for muscle, eating tons of protein is going to guarantee that you are going to get more muscle because of it. Your body needs just a certain amount of protein each day and going over that is not going to change things. Since we cannot store excess protein, nor can we get rid of it, the only thing left for the excess protein to do is to turn to fat.