How to Build Muscle and Strength - Lifestyle and Beauty Fashion

How to Build Muscle and Strength

How to get started at the gym if you're trying to bulk or build strength this a little bit different approach than similar things you might have done before at the gym and I just want to sort of address the key things that you can do to help ensure that you're successful

1.You want to do is define your goals and make sure you set achievable goals whether that's reaching a certain strength on certain exercises are gaining a certain way or preparing for football or basketball or some other sport pick a goal or set of goals and set them make sure that they're achievable you know don't expect to be able to add 200 pounds to your bench press in two months or something you know needs to be achievable goals and when you hit them set new goals to is to pick a routine and stick to it there's a lot of them out there you know there's mad cow there's five by five strong lifts starting strength there's probably half a dozen more never heard of or whatever but they're all basically.

2.The same thing and use very similar set of core exercises and a certain number of reps you know built around sort of strength and anyway we pick one of those and stick with it be consistent and you will make gains you know be determined be consistent and expect to do that routine for at least three or four months to start seeing some big gains and a lot of people will do them for even log on that up to you know eight or nine months even a year to make some serious progress.

3.Get used to the big five exercises unless you have an injury you should be doing these and they are the barbell bench press the bent over row barbell bent over barbell squat barbell deadlift and barbell shoulder press all five of those there's variations of each of them sometimes you can use dumbbells etc but bottom line is those are the big five and you will use them in any big piloting routine don't skip them use them all.

4.Pick the right wait to start with this will vary a lot depending on your age your experience your physique some people are just naturally stronger than others and so it's a little bit tricky to say where you need to start but a good rule of thumb is you can take a bar and do it do 5 sets of whatever exercise that you're starting with and keep adding 20 pounds so you start finding it a little bit more difficult and that's where you can kind of set your your starting weight for that exercise and just use your discretion you know better to start low than to try to start to high risk injury or or failure or whatever.

5.Mixture to use proper form and be safe about it a lot most gym injuries are avoidable and they usually occur either because you're not using proper form or because you're tired and near form starts to suffer as a result either both of those are avoidable basically if you're not sure how to do something ask somebody at the gym who looks like they know how to do it ask trainer ask a gym employee.

6.make sure yourself give yourself some recovery days take some time off your muscles need time to recover and rebuild before you hit them hard again so make sure you have time to do that that means eating and drinking water and eating appropriately and getting adequate sleep.

7.Pace yourself you know you want to have a couple of minutes between sets when you're trying to gain if you don't give yourself enough time you're not going to let those muscles recover and you're going to hamper your progress up and also when I say pace yourself I mean don't try to go up too fast at the gym you know you want a somewhat of a linear growth pattern if you try to go up too fast you risk injuring yourself and causing step back and if you go up too slow you're just not optimizing your your gym time and that can kind of be discouraging so have a good pace for your growth with weights and also between sets at the gym.

8.Use a wager on this is a big one this is probably the thing I think that most people skip out on it's a classic mistake you know track your weights on a piece of paper track them on a excel spreadsheet or on your phone there's all kinds of apps and stuff but if you know how many sets you did for each exercise how many reps you did at each weight you can force yourself to go up on bench or whatever every week and this is this is that's where I made the biggest difference in my routines in the past is just using a journal very important.

9.increase your protein intake and your total calorie intake I'm not going to get into diet right now but those two things are very important for any successful strength and muscle routine and if you don't eat enough protein and you don't eat enough total calories you're just going to hamper your gains you're going to hinder yourself and you won't see as much growth so make sure you're eating enough

10.Find a partner it's not essential but it's helpful they can you know motivate you and help you work harder to get that last rep or last set when you're when you're gassed and you just don't have that in you they could force to do that they can also make sure your you know spotting you and using safe form and stuff it's helpful that a partner not essential and lastly make sure you're not using any machines and everything you do is free weights that means dumbbells and barbells you know the leg press machine can't replace the squat and the chest press machine can't replace a barbell bench so keep that in mind stay away from those machines unless you have an injury or something that's keeping you off the freeways...