By
DJ McCready
What makes an effective muscle building program? Well, it's not all about lifting weights.
A solid and efficient program will encompass various parts of the body as well as emphasize good nutrition and lifestyle habits. This is fairly standard.
So, what exactly do you need to know to create a good muscle building program?
Actually, you need to know a lot! Don't worry, much of your newfound knowledge will come by way
of good ol' fashion hands on experience.
However, it's worth noting that something like 90% of all prescribed muscle building programs(and fitness programs in general) WILL yield results with consistency.
I think it's safe to say that the 90% of effective programs will have certain traits in common.
Before I go any further, I'd like you to know that I'm not claiming in any way to to be the worlds foremost expert on anything. I'm simply offering my perspective and opinions based on my own experiences and research.
Back to creating an effective muscle building program.
Ego Check
First and foremost, once you begin a training program it'd be wise to leave your ego at the door. Work slowly and work your way up to lifting the big weights.
If you go in there stressing ("ego trippin") about the guy next to you, who happens to be pressing the 100 lb dumbbells when you're only on the 20′s, one of two things are going to happen;
A) you skip the exercise completely due to some irrational and misconstrued embarrassment which obviously isn't doing yourself any good.
Or...
B) you attempt a weight that is far to heavy, use shit form and hurt yourself - preventing you from lifting tomorrow and ultimately stalling your muscle gains(in some cases before they even start.)
Don't get me wrong either, lifting(heavy) weights is a big part of a good muscle building program(in due time), but it's certainly not everything.
Like all things there's a time and place for lifting heavy. You want to start small and progressively work your way up so that you don't get hurt and sabotage your progress.
Hell, I'm dealing with a torn supraspinatus and a separated ac joint due to an ego trip.
Specificity
All solid training programs will contain a variety of exercises meant to work specific parts of the body at any given time. Your muscles will grow when you provide an adequate and consistent amount of resistance.
Muscle Building Nutrition
Good nutrition is critically important for any muscle building program as well as life in general.
Don't ever "diet". That is setting yourself up for disastrous failure right out of the gate. Our brains register diets as being short term or a quick fix to a long term issue, which makes ZERO sense.
I invite you to think of your eating habits and overall nutrient intake as a lifestyle rather than a diet.
You need to be sure that you're getting the appropriate nutrients you need to properly fuel your mind and body for your workouts and the physique that you'll be carrying.
This means loading your diet with lots of protein and lots of carbohydrates both complex and simple.
Fats are important as well, but be sure they are unsaturated fats. As a rule of thumb focus on your EFA's (essential fatty acids. IE omega 3, omega 6 et cetera).
Adequate Recovery Time & Consistency
A solid muscle building program will have you resting anywhere from one to three days. The simple fact of the matter is, Your muscles need time to heal and to GROW. The only time they will get that advantage is when you are resting.
Muscles grow when the body is in a sedentary state, so be sure that you get a minimum of eight hours of sleep a night to help your muscle building program work to its full advantage.
Variety
You should also choose a variety of exercises that focus on specific muscles. Your program should work every single muscle in your body, so choose exercises that will tone and work every muscle group.
A great muscle building program will provide you with a healthy and feasible blueprint to get your muscles toned and fit. But more than than that, it should illuminate how powerful YOU truly are and how simple overcoming and dominating obstacles with consistency and genuine effort can be.
Train hard,
-David
A solid and efficient program will encompass various parts of the body as well as emphasize good nutrition and lifestyle habits. This is fairly standard.
So, what exactly do you need to know to create a good muscle building program?
Actually, you need to know a lot! Don't worry, much of your newfound knowledge will come by way
of good ol' fashion hands on experience.
However, it's worth noting that something like 90% of all prescribed muscle building programs(and fitness programs in general) WILL yield results with consistency.
I think it's safe to say that the 90% of effective programs will have certain traits in common.
Before I go any further, I'd like you to know that I'm not claiming in any way to to be the worlds foremost expert on anything. I'm simply offering my perspective and opinions based on my own experiences and research.
Back to creating an effective muscle building program.
Ego Check
First and foremost, once you begin a training program it'd be wise to leave your ego at the door. Work slowly and work your way up to lifting the big weights.
If you go in there stressing ("ego trippin") about the guy next to you, who happens to be pressing the 100 lb dumbbells when you're only on the 20′s, one of two things are going to happen;
A) you skip the exercise completely due to some irrational and misconstrued embarrassment which obviously isn't doing yourself any good.
Or...
B) you attempt a weight that is far to heavy, use shit form and hurt yourself - preventing you from lifting tomorrow and ultimately stalling your muscle gains(in some cases before they even start.)
Don't get me wrong either, lifting(heavy) weights is a big part of a good muscle building program(in due time), but it's certainly not everything.
Like all things there's a time and place for lifting heavy. You want to start small and progressively work your way up so that you don't get hurt and sabotage your progress.
Hell, I'm dealing with a torn supraspinatus and a separated ac joint due to an ego trip.
Specificity
All solid training programs will contain a variety of exercises meant to work specific parts of the body at any given time. Your muscles will grow when you provide an adequate and consistent amount of resistance.
Muscle Building Nutrition
Good nutrition is critically important for any muscle building program as well as life in general.
Don't ever "diet". That is setting yourself up for disastrous failure right out of the gate. Our brains register diets as being short term or a quick fix to a long term issue, which makes ZERO sense.
I invite you to think of your eating habits and overall nutrient intake as a lifestyle rather than a diet.
You need to be sure that you're getting the appropriate nutrients you need to properly fuel your mind and body for your workouts and the physique that you'll be carrying.
This means loading your diet with lots of protein and lots of carbohydrates both complex and simple.
Fats are important as well, but be sure they are unsaturated fats. As a rule of thumb focus on your EFA's (essential fatty acids. IE omega 3, omega 6 et cetera).
Adequate Recovery Time & Consistency
A solid muscle building program will have you resting anywhere from one to three days. The simple fact of the matter is, Your muscles need time to heal and to GROW. The only time they will get that advantage is when you are resting.
Muscles grow when the body is in a sedentary state, so be sure that you get a minimum of eight hours of sleep a night to help your muscle building program work to its full advantage.
Variety
You should also choose a variety of exercises that focus on specific muscles. Your program should work every single muscle in your body, so choose exercises that will tone and work every muscle group.
A great muscle building program will provide you with a healthy and feasible blueprint to get your muscles toned and fit. But more than than that, it should illuminate how powerful YOU truly are and how simple overcoming and dominating obstacles with consistency and genuine effort can be.
Train hard,
-David
David McCready is the founder of Game Strength Insider at http://www.GameStrengthInsider.com
He specializes in helping athletes and average Joes alike, gain long
term lean muscle mass, strength and cardiovascular conditioning without
gimmicks, supplements or fad dieting. © 2013 Game Strength Insider. All
rights in all media reserved
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