Muscle Building Techniques

Building muscle is not rocket science. You only need to follow a predefined set of rules and you will be good to go. You don’t even need to train using sophisticated equipment and indulge in an expensive diet.

Being consistent and committed is all you need. Building muscle is actually a journey that requires you to be patient because it won’t happen overnight. But sometimes this milestone can take much longer to be achieved.

The time taken to build muscle depends on the techniques you use while working out. You must therefore develop a technique that will serve as your blueprint. Below are some techniques that you can use in your daily training sessions.

Engage in Strength Training Thrice Per Week

Strength training is very efficient in building muscles. But at times it’s hard to engage in such activities on a daily basis especially when you have a tight schedule.

If you’re one of those people that battle with time, it’s recommended you do strength training exercises at least three times per week. During such training sessions, you should work out intensively for not less than 20 minutes.

Ideally, two sessions per week would make you leaner but three will get there much faster. Strength training activities should be complimented with jumping rope and hill sprints.

You should rest in between the training sessions to allow muscles to grow. The body actually develops when you’re relaxed and not when you’re working out like most people tend to think.

Your Workouts Should Go for 45 Minutes

Regardless of the activities that you’re doing, you should ensure that the workouts last for not less than 45 minutes. This keeps your hormones on high alert. The alertness is actually achieved after you have been training for at least 30 minutes.

On the other hand, the muscle destroying hormones are kept inactive when you train intensively. You therefore need to up your game if you have been training activities have been lasting for less than 45 minutes. When you work out consistently for a considerable time, the muscles get used to intensive training.

Focus on Big and Exclusive Activities

If you’re looking to have king size muscles, you should spend more time on big exercises that are also exclusive. This is because such exercises cause the muscles to extend as they try to cope with the weight. These exercises include squats, chin ups, presses, rows, deadlift variations, heavy sled pushes and loaded bars.

They are activities that you can’t do every day because they can leave you gasping for energy. Your muscles will remain small if you stick to small exercises. Such activities should only be done when you’re recovering from an injury.

Small workouts such as rear delt raises, neck work, grip work and abdominal work should come at the end of your training sessions after you are through with the big workouts.

Challenge Yourself

Instead of waiting to be challenged by other people, you should challenge yourself. When you stick to a certain set of activities, your body eventually gets used to it and the muscles stagnate. This is because you are doing the same activities over and over.

If you are lifting the same weight that you did three months ago 10 times, your biceps have definitely adapted to the tolerance and the weight no longer impacts your muscles. In such a case, you should consider adding more weight to the bar and doing more repetitions.

That way, your muscles will have to grow so that they can bear the increase in weight. The advantage of overloading your muscles is that you will be able to engage in more workouts within a short time.

Alternate the Exercises

It’s obvious that there are different variations of the workouts that you engage in. Though these workouts are done differently, they impact the same group of muscles. For instance, military presses, bench presses, chin ups, squats and deadlifts impact biceps.

Since these activities affect the same muscles, it’s wrong to do them all at once. You should start with one workout and switch to another after you have done it for several weeks. If you spend most of your sessions on workouts that affect one group of muscles, you become vulnerable to overs use injuries and muscle imbalances.