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 How to build my muscles?

The key to building muscles lie in –

    1.Resistance training

    2.Adequate rest

    3.nutritional support

Let us take each one of these one by one.

RESISTANCE TRAINING-

   This means using your muscles against weight.Men of stone age showed huge muscles.Much of their work was driven  by the strength of their muscles and  not by machines as is the case today.Human body  has a tendency to adapt  to its need.Today our work is driven by brain and its getting sharper and more complex.What is to be noted here is that this adaptation does not occur overnight . I takes some 1-2 months to be felt.And  for a sustained effect you need to work on it regularly.

 Today the need of  huge muscles is more for a better challenging look and  sports  than our daily chores. And we depend again on machines to build it. The things used are-                  

    1.Free weights

    2.Weight machines

    3.Resistance band

    4.Own body weights eg.push-ups,chin-ups,abdominal

        curls,etc

 Own body weight may be used by beginners.But for a sustained increase in strength and muscle mass you need to shift to higher weight .So as your strength increases  so should the weight you lift .

  PAIN-  In the initial weeks you will feel  pain,this is due to micro-trauma to muscles.  As it repairs,for this you need to take 2-3 days rest between session, the pains subsides.You would not feel the pain after the first 2-3 weeks.But if its serious enough then consult your doctor.In fact if you have any medical disease you must first consult  your doctor before taking up this training.

Nutrition

The high levels of muscle growth and repair achieved by bodybuilders require a specialised diet. Generally speaking, bodybuilders require between 500 to 1000 Calories (2000 to 4000 kilojoules) above their maintenance level of food energy while attempting to increase lean body mass. A sub-maintenance level of food energy is combined with cardiovascular exercise to lose body fat in preparation for a contest. The ratios of food energy from  carbohydrates ,  proteins,and fats vary depending  on the goals of the bodybuilder.

Bodybuilders usually split their food intake for the day into 5 to 7 meals of roughly equal nutritional content and attempt to eat at regular intervals (normally between 2 and 3 hours). This is thought to allow greater availability of nutrients, and may also assist with fat loss. This process also used to be considered a mechanism for increasing basal metabolic rate when compared to less frequent meals with the same energy content, but research has debunked this myth . However, frequent feeding is an effective method of controlling blood sugar levels, which in turn may have an effect on hunger, energy levels, and muscle growth.

 Carbohydrates

Carbohydrates give the body energy to deal with the rigours of training and recovery. Bodybuilders seek out low-glycemic polysaccharides and other slowly-digesting carbohydrates, which release energy in a more stable fashion than high-glycemic sugars and starches. This is important as high-glycemic carbohydrates cause a sharp insulin response, which places the body in a state where it is likely to store additional food energy as fat rather than muscle, and which can waste energy that should be directed towards muscle growth.However, bodybuilders frequently do ingest some quickly-digesting sugars (often in form of pure dextrose or maltodextrin) after a workout. This may help to replenish glycogen stores within the muscle, and to stimulate muscle protein synthesis.

 Protein

It is recommended that bodybuilders receive 1 to 2 grams of protein per pound per day of body weight (2 to 5 g/kg) to help the body recover and build. It is a widely debated topic, with many arguing that 1 gram of protein per pound of body weight is ideal, and others recommending 1.5 or 2. There is much debate concerning the best type of protein to take. Meat, fish, eggs and dairy foods are high in protein, as are some nuts, seeds, beans and lentils. Casein or whey are often used to supplement the diet with additional protein. Whey protein is the type of protein contained in the most popular brands of protein supplements, and is preferred by many bodybuilders because of its high biological value. It is believed that protein needs to be consumed frequently throughout the day; however, the most important times for bodybuilders to consume protein are within 45 minutes after a workout and before going to sleep.

Protein timing

The goal for anyone wishing to optimize muscle building and minimize the storage of excess calories as body fat is to eat as perfectly as possible so that the body is provided a steady stream of nutrients, and so that blood sugar levels also remain steady. An important way to accomplish this goal, besides eating high quality foods, is to eat small multiple meals, (every 2 to 3 hours). Since there is only a very small amount of amino acid in the bloodstream, to maintain an anabolic (muscle building) environment, complete proteins must be eaten with every meal. It is the acute and large increase in the amount of amino acids in the blood that causes protein synthesis rates to increase as well as a decrease in protein breakdown.

Maintaining a positive nitrogen balance will prevent the body from dipping into its own muscle tissue (catabolism) to get nutrients it needs (like protein). This is why it is important to eat five to six protein-containing meals per day, (one about every two to three hours), to maintain a positive nitrogen balance, (which occurs from the breakdown of amino acids).

Eating small evenly spaced meals containing low GI carbohydrates helps to stabilize insulin levels.It may also be easier on the digestive system.However one study suggests that eating frequent smaller meals will not raise the metabolic rate, burn more calories, or result in less body fat storage.         

  MUSCLE  HYPERTROPHY

                  Want an image like that of Arnold?It may be possible.Here I give you a brief information about how resistance training helps build muscle?Lift a heavy object ,it should not be heavy enough for you to use more than 80% of your  strength.This sends a message to the body that your muscle needs more power.Now wait and take rest ,allow the body to respond to that message .Dont flood the  body with too many messages at too frequent an interval?This will not only prevent the body from responding but  could  also lead to atrophy and death of muscle fibres.

                 So to get an optimal hypertrophy you need to do an exercise of the muscles  concerned against resistance for a short time -3 or 4 times.Wait for a few hours say 6 hrs –do it again for 3-4 times.So a 6 hourly training for a short period would be more useful to you then 15 repetitions for every muscles for hours.For symmetrical growth you need to exercise all your muscles.There are different exercises for different muscles.So if you have learned 10 exercises for 10 different muscles then with 3-4 repetitions , each session could cost you just 15 minutes.

              As your muscles hypertrophies your strength too will increase.You would need to shift to heavier object.Certain fitness equipment are designed to fulfill this purpose.Pushing a Wall could be a great fitness machine.A muscle fiber hypertrophies to 30% of its normal size.And a muscle say bicep is made of several muscle fibres.So there is a limit.If you see unusual excess growth then consult a doctor.

                Remember you need to supply your muscle  excees protein and carbohydrates for growth and energy.And most importantly don’t go for steroids.It harms.