Everyone who tried, know it is not at all easy to build muscles. Although some may want to only slightly increase and strengthen muscles, you need clear plan.
Training is an important and decisive factor in building the muscle mass, but certainly not the only one. Therefore, it is not enough just to lift weights or do strength exercises, but you should match the other factors that affect muscle building.
Here’s what you need to think if you want to increase your muscles:
1. Shoulder workouts without weights
Not any kind of training is good enough to stimulate the muscles to grow. How would your force your body to increase muscle mass? The best way still is to exercise with weights.
As a weight you can use a weight of your own body or external loads, such as weights and other equipment.
Fitness shoes allow you to push through the rod much easier, which will allow you to produce more force during a exercise. When you work out, especially during leg exercises you have to feel sturdier during heavy squats, deadlifts...
2. Bicep workouts without weights
Chest and triceps work-out. Finding it difficult to figure out a good type of work out schedule for yourself? Start with chest and triceps. A normal schedule would appear like this:
»Warm up on treadmill or any cardio machine for about 15 minutes
» Followed by lower ab workouts (at least 3-5 workouts)
» Flat Bench Press (3 x 10-12)
» Seated 1-arm Dumbbell Extensions (3 x 10 with both arms)
» Incline Bench Press (3 x 10)
» Lying Barbell Extensions (3 x 10-12)
» Decline Bench Press (3 x 10)
» Seated 2-arm Dumbbell Extensions (3 x 10)
» Warm down on treadmill or any cardio machine for 15-20 minutes.
The muscles will not evolve and grow if you don’t gradually progress in training. You have to practice with the increasing loads, do more exercise, more series and repetitions.
If you continue to constantly workout the same way and same weight, as in the beginning, you will not stimulate the growth of muscles.
Smarter ways to do cardio. Your cardio training should be approached with the same details as a well-balanced weight training program. Check out these 7 ways to get the most out of your cardio training.
3. Customize your nutrition – arm workouts without weights
You can forget all about the muscles if you don’t take care of adequate nutrition. First of all, for optimal muscle development diets must be rich in protein which are the only material from which to build muscles.
It is necessary to increase the overall caloric intake in order to offset all the energy consumed in training and consume provided energy for recovery and adaptation.
Training heavy will never go out of style, but when it comes to arms weight bench is ultimate choice. Any good routine should include heavy and lighter work to target more total muscle fibers.
4. Pectoral workouts without weights
What many don’t know is that the muscles do not grow during training, but during the rest mostly sleep. Secure your body 7-9 hours of uninterrupted sleep during the night, and make sure that you practice in combination with other activities.
The constant lack of sleep and an adequate rest period negatively affects the metabolism and slows down the growth of muscles.
5. Upper body workouts – strength and endurance
Some people only exercise periodically with longer breaks and large intervals between training sessions. Often skipped training when you feel a little bit tired makes a huge difference in terms of muscle growth.
Taking long workout pauses will not lead you building muscle mass; muscles need to be continuously stimulated for growth and development.
So exercise regularly, eat properly and regularly, and rest regularly. If not yet I recommend you to start with easy workouts show in the above and other videos.