Building muscle takes time and effort and does not occur overnight, but there are certain techniques that help to effectively build muscle quickly. While building muscle begins in the weight room, it is essential to monitor what you are doing out of the weight room by first knowing your body type, and ensuring proper nutrition and rest.
Body Type
Knowing your body type is necessary in muscle building, because what works for someone else may not work for you when it comes to training methods and nutrition. There are three main body types: ectomorph, mesomorph and endomorph. Ectomorphs tend to be long and lean and have difficulty gaining weight. Mesomorphs tend to have large chests and torsos with solid muscle structure. Endomorphs have soft musculature, round faces, wide hips and heavy fat storage, according to Arnold Schwarzenegger, author of "Encyclopedia of Modern Bodybuilding."
Training
Corresponding your training to your body type is essential to building muscle mass. Ectomorphs should focus their training on basic exercises that include power movements that build mass, such as squats, deadlifts and bench presses. Mesomorphs do not usually have problem building mass and respond well to a varied training program that includes both heavy power moves and high-repetition sculpting exercises. Their workouts would ideally begin with a low-repetition, heavy exercise and finish with high-repetition, low-weight exercises. Endomorphs respond better to high-set, high-repetition training with very short rest periods, according to Schwarzenegger.
Diet
Diet is the single most important part of your overall bodybuilding program; you can work out all you want, but if your diet is not in check you will never achieve the physique of your dreams, according to Bodybuilding.com. Consuming adequate amounts of protein helps repair and rebuild muscle tissue damaged from your workouts. Consume lean protein such as egg whites, chicken or poultry, lean beef, fish or whey protein. Complex carbohydrates are also essential in muscle building, and are necessary to fuel your workouts.
Rest
More is not always better when it comes to muscle building. Giving your body time to repair and recover from your training sessions is essential. Getting seven to nine hours of sleep a night and taking at least one day off a week from training allows the healing and rebuilding of muscle tissue to occur. If you are plateauing, having trouble sleeping or have a decrease in appetite, it may be a sign of over-training, and you should cut back on your training.
References
- Bodybuilding: Muscle-Building Essentials
- "Encyclopedia of Modern Bodybuilding;" Arnold Schwarzenegger; 1985
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