3 Things To Understand Muscle Building Science

There is a reason why some people get better results than others when building muscles; they understand the muscle building science better. The regiment that will get you the best result is a combination of weight training, the right diet, and muscle building supplements. People who do not do all of those things will have a lot more trouble than others getting the wanted results. You should not let yourself be one of those who work out really hard only to see very little results. Getting muscles is about working out smarter not harder.

Better Exercises

If you are going to make the most out of your muscle building routine then you should look into what is called compound exercises. Those are exercises that allow you to work out more than one area at the time. You may not know what a compound exercise is, but a perfect example would be the bench press. When you look at the muscle building science of the bench press you will realize that your chest is not all that you are working with; your triceps and your shoulders are getting a nice workout as well. The fact that you are working 3 areas with one exercise leaves more time to work on other areas.

Do Not Over Do It

When you are working out you have to push yourself without over doing it. You know how your body works and you know what its limits are, so when you reach those limits you should stop. You should also keep a day of the week without any work outs. Some people will suggest two days a week, and that is fine, but one day is enough for your muscles to recover. Another way to allow for your muscles to get recovery time is to work on different areas from one day to the next.

Speed Up Your Metabolism

Your metabolism is one of those things that you have to understand in order to fully comprehend muscle building science. You have been having 3 full meals every day; a way to speed up your metabolism is to have smaller meals more frequently. Take your meals and muscle building supplements at set times. Try having the same amount of food, but spread it up over your day and you will be in fact getting your metabolism going. Once you do that, you will notice that all your workouts are now more effective.

Sereyvorn Keng is a fitness consultant, enthusiast and a proven health expert. He used to be that skinny-kid before transforming his body and life, through building muscle and getting in the best shape of his life.

Follow his unique journey through by checking out www.build-the-body.com Here you'll learn what it takes to get in great shape and learn everything about building quality muscle.

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Using Muscle Hypertrophy Science to Gain Size and Strength Faster

Muscle hypertrophy is a fancy sounding word for growth. The anabolic building of additional muscle mass is the goal of every beginner to weight lifting and experienced bodybuilder alike.

By understanding the science behind muscle hypertrophy we can use it to maximize our gains in size and strength over time. Let's start by defining the two different types of hypertrophy.

Myofibrillar Muscle Hypertrophy

Myofibrillar muscle hypertrophy is a big word that describes muscles growing larger from the addition of new muscle tissue. When muscles are trained beyond their capacity, also known as overload, the muscle fibers will be strained and damaged. The body then goes to work repairing the damaged muscle fibers. This kind of hypertrophy is best accomplished through training with heavier weights using lower rep volumes.

In the process of repairing the muscles the body will also add to the muscle tissue in the affected muscles in order to protect them from becoming damaged from similar stresses in the future. This additional muscle tissue results in a gain in muscle mass, which is what all bodybuilders strive for. This process describes myofibrillar muscle hypertrophy which is best described as the addition of muscle mass.

Sarcoplasmic Muscle Hypertrophy

Sarcoplasmic muscle hypertrophy gets its name from the fact that muscle cells are filled with sarcoplasmic fluid, and under the right kinds of stress, the volume of sarcoplasmic fluid that the muscle cells can accommodate increases. This increase in cell volume actually has nothing to do with an increase in muscle tissue, but still makes the muscles larger and fuller.

Sarcoplasmic hypertrophy is most commonly experienced by bodybuilders that train with relatively light weights for a high number of reps. Sarcoplasmic hypertrophy may look good, but it does nothing in terms of making you stronger or improving the muscular composition of your body.

Taking Advantage of the Two Kinds of Hypertrophy

We've established the two types of muscle hypertrophy, but how do we use this to our muscle building advantage? The main differentiating factor between training for one type of hypertrophy versus the other is the amount of weight you're using and the number of reps you are performing.

We've already made note of how to train to achieve either of these hypertrophy results, but in order to make your muscles as dense and large as possible you'll need to be intentional about training for both kinds of hypertrophy.

To do this you simply alternate training with heavier weights and lighter weights, always training to failure. I like to use 3 weeks of heavy training followed by 1 week of light training, but you'll want to experiment to see what works best for your body type.

The bottom line is that if you want to gain muscle mass and size as fast as possible, you need to mix up your training so you're building new muscle tissue while also increasing the volume of your muscle cells. This combination will lead to the fastest results possible.

Neglect it at your own risk because you will regret it!

Craig Leonard is a formerly overweight turned fitness expert that understands the struggles the average person endures when trying to build muscle and shed unwanted body fat.

For more information on strength training and other tips to help you build muscle, lose fat and transform your body, check out Craig's inspirational articles on RippedOut.com.

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