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Men – The secrets of building muscle


  • Knowing your body
  • How muscles work?
  • Fuel for your strength
  • Getting ready for some work


Knowing your body 

Since the ancient days, people were obsessed with mysteries of human anatomy. Ancient Egyptians, the pioneers of this noble science, were curious to find out what makes the humans tick. Hellenes, the masters of sculpting, turned human figure into a piece of art. Even today, a lot of people are working out with a desire to look like Myron’s Discobolus or Michelangelo’s David. But having a figure like that, or even better, requires a lot of work. If you looking to build your muscles, you need to know how they work. You need to know everything about required exercises, diet, and supplements. You need to be ready for a lot of work that is ahead of you.


How muscles work?

There are more than 600 muscles in human body. Muscles are responsible for almost every action that we do, from pumping blood throughout our bodies to lifting weights. There are three types of muscles in the human body: skeletal, visceral and cardiac. By being attached to the bones by tendons, skeletal muscles produce all the movements of the body parts in relation to each other. Skeletal muscles are made of bundles of cells called muscle fibers. Visceral muscle tissue is associated with the internal organs of the body, such as the stomach, intestine or bladder. Cardiac muscle is found in heart and is responsible for pumping blood throughout the body. Muscles are not only responsible for the movement of the human body. Muscles also stabilize the body, generate heat and produce substances such as proteins and energy. When it comes to lifting weights and exercising, it’s the skeletal muscles that you want to know more about. These are the muscles that you see when you look into the mirror. There are two types of muscle fibers: slow twitch (Type I) muscle fibers and fast twitch (Type II) muscle fibers. Slow twitch fibers are mostly used for endurance activities, while fast twitch fibers begin to work when you use your strength to carry or lift something heavy. Every time you exercise and lift weights, your muscle fibers work. When you are performing some easy task, like lifting a small biceps curl, your slow-twitch fibers will handle the job. But if you want to put fast twitch fibers into action, you need to use more than 25% of your biceps’ strength.  When you push the limits of your strength, you get more fast-twitch fibers involved in your workout. In order to put all of your fibers into action, and built much as muscle as possible, you must push your body to the limits and lift weights that require almost all of your strength. But building muscle does not require only raw strength. It requires a proper diet and developing your own working routine.


Fuel for your strength


When it comes to building muscle, a great workout is just a start of a long journey. Along with exercise, nutrition and supplementation are also necessary if you are to see the desired results. If your body is to grow, then it will need calories. Calories are the units of energy. When you eat and drink more calories than you burn up, your body store the excess as body fat. Therefore, depending on your goals, you will need to manage your intake of calories. If your muscles are to spend energy, they will need carbohydrates. Carbohydrates provide the energy that fuels the muscle contractions. When you train really hard, fatigue sets in as you use up the stored carbohydrates in your muscle. Therefore, either be well prepared for the training with your energy store full or be ready to add some carbohydrates during a training session. If you are to build your muscles, you would also need proteins, the building block of the human body. The best way to eat protein is to break its supply into smaller servings throughout the day.  Good kinds of protein can be found in milk, beef, chicken, turkey, fish, egg whites, whey protein supplements and so on. When you are eating, it’s important to know how to schedule your meals. Before training, you should consume food that contains slow burning carbohydrates, something like rice, pasta or cereals. After the training, you should consume meals high in fast burning carbohydrates and protein so your body could “repair” itself after so much exertion. Avoid dehydration and drink a lot of water. Also, in order to reach your desired goals, you will need to use supplements such as joint-formulas, protein powders, creatine, glutamine, and multi-vitamins.


Get ready for some work


Now that you know how to build your potential through the healthy diet, you will need to start exercising. If you are going to do it right, you should follow the next few steps:

  • Warm up! First, you need to warm up all the muscles you are about to work on. Warming up will help you to prepare your body for upcoming exertion and also, it will help you to avoid injuries. Also, it is necessary to stretch out the muscles that you are going to use during the exercise.
  • Short, but hard work. If you wish to start exercising properly, remember that overexerting your body is not a good thing. Instead of starting with the heaviest weights possible, look for smaller weights that are more appropriate for your level of gym experience. You should change your working routine on a daily basis and eventually increase the weight you lift, but you must do it carefully. You must work up all of your body, because the more muscles you train, the more hormones will your body produce, and this is crucial for muscle growth and development. There are many useful exercises that use a lot of different muscles such as deadlifts, squats or pull-ups. You should not rush, and try to limit your overall training to 45 minutes per day.
  • Don’t forget to rest. After a series of exercises, your body will get tired and you will need to get some rest. Rest is crucial for muscle development so try to get at least 7 or 8 hours of sleep at night. Also, you should not consume caffeine or alcohol if you want deeper sleep. 
  • Never surrender. Exercising your body requires dedication and some hard work. If you are serious into getting your muscles strong and well developed, you should stick to your schedule and work diligently. After all, if you have enough will your dreams may come true.