What is needed to build muscles?

Question

Is it protein?

Answer 1

You wanna build muscle....pure muscle mass yes? right there's plenty of things you can do to bring that about but here's the bare essentials.......Each one is just as important as the other....you can't do say 8 of them & skip the other 2 & expect to get the same results........

1. Weight Train
Weight training involves the use of equipment that enables variable resistance. This resistance can come in the form of "free weights" like barbells and dumbbells, machines that use cables or pulleys to help you lift the weight and bodyweight exercises like pull-ups or dips.

For anyone trying to gain muscle, several things must be done. One is to train with heavy weights. By heavy I mean a weight that is challenging for YOU. The average guy in the gym usually works with a weight he can lift for 10-15+ reps. For mass gaining purposes, this is too light. Using an appropriate weight, you should only be able to do 4-8 reps. That's it! Using heavy weights and low reps puts your muscles and nervous system under much more stress than using lighter weights for many reps. This added stress causes the involvement and stimulation of more muscle fibers, which will cause rapid muscle growth.

For maximum muscle gain, the focus of your workouts should consist of free weight exercises. Not machines or bodyweight exercises. This is not to say that you shouldn't use machines or bodyweight exercises, but they shouldn't be the focus of your training. To get an effective, muscle blasting workout, you must stimulate the most muscle fibers as possible, and machines don't do this.

2. Eat More Calories
The most important thing that I cannot emphasize is that you need to eat to gain weight. You need to eat like you've never eaten before. If you are not eating enough calories, you will NEVER gain weight, no matter what you do. In order to build new muscle, you must eat more calories than your body burns off, creating what is called a caloric surplus. To gain mass, you should strive to eat around 18-20 times your bodyweight in calories. The extra calories will be used by your body to repair muscle tissue that is damaged during the heavy workouts, and to build new muscle.

Now, when I say eat, I don't mean just anything. All calories are NOT created equal. In other words, some types of calories are not equal to others for gaining muscle. For example, if I said that you need to eat 2,000 calories per day to gain weight, and you eat 4 bags of potato chips each day, do you think you would gain muscle? Not likely. The majority of your weight would be fat. Why? Because potato chips, like most processed junk food, contains empty, totally nutritionless calories. These foods do not provide you with the correct nutrient breakdown essential for gaining muscle.

3. Eat More Protein
Without protein, your body won't be able to build new muscle. Years ago, a higher carbohydrate and lower fat diet was the rage, recommended by professional bodybuilders and trainers. They claimed that this was the only way to eat for muscle gain. Unfortunately, the only people gaining muscle on that type of diet were a genetically gifted few. The rest just got fat.

Carbs serve mainly as energy for the body, while protein provides the necessary amino acids to build and repair muscle. For muscle growth, carbohydrates are not as essential as protein and fats. High quality protein, which the body breaks down into amino acids, should be the center point of all your meals. There's many studies that show intense exercise increases demand for amino acids, which support muscle repair and growth. To build muscle, you should try to get at least 1g of protein per pound of bodyweight.

Whether you believe it or not, the fact is: High protein diets build more muscle when incorporated with intense training. Low protein diets do not. Only protein can build muscle. Carbohydrates and fat cannot.

4. Eat More Often
To gain weight, you will be eating a large amount of calories. Unfortunately, your body can only assimilate a certain number of calories at each meal. Eating three meals per day isn't beneficial. If you had to eat say 3,000 calories per day, then you would end up eating 1,000 calories at each meal. The average person can only use a portion of those calories. The excess will be stored as fat or removed from the body.

To enable your body to actually assimilate and use the 3,000 calories you will ingest, you have to reduce your meal size and increase your meal frequency. Splitting your calories into smaller, more frequent portions will enable food absorption and utilization of nutrients .

It typically takes about 2.5 hours to digest most meals, you want to be eating another meal just as your last meal is leaving your stomach. Weight training means your body is constantly in need of nutrients to repair itself. A lot of damage occurs during workouts and completely stresses your system. Your body has to "adapt to the stress," but in order to do this, it needs consistent fuel.
If you eat only three meals per day, then your body would be without nutrients for about six hours between each of those meals! This is unacceptable for those trying to build muscle....... Without food, your body will quickly begin to breakdown muscle tissue for energy.

5. Eat More Fat
If you want to gain muscle mass, you must eat enough dietary fat. Dietary fats play an essential role in hormone production, which in turn is responsible for growth and strength increases. Many people still believe that eating fat makes you fat. This is absolutely false. In fact, there is a very popular muscle gain diet that's been around for years, called the "Anabolic Diet" that requires you to eat only fat! Butter, bacon, and heavy cream are all on the menu. Though quite extreme, this diet does work.

Most people are overweight because of a diet high in simple carbohydrates, not from eating fats. If your diet is too low in fat, your body will actually make a point to store any fat it gets, because it doesn't know when it will get more. A low-fat diet will also lower testosterone levels, not good news for guys especially but girls have this hormone too..... Studies have shown that dietary fat has a direct relationship with testosterone production. An increase in dietary fat intake seems to bring on an increase in testosterone levels. The opposite is also true..... A decrease in dietary fat intake is usually accompanied by a decrease in free testosterone levels.

However, you don't want to increase your intake of saturated fats. Saturated fats are what cause disease and coronary problems. Though you will always have some saturated fats in your diet, your main focus should be to increase your intake of Essential Fatty Acids (EFAs).

EFAs are unsaturated fats that are necessary for thousands of biological functions throughout the body. Because they can't be manufactured by the body, they must be provided by your diet. These fatty acids not only help increase testosterone production, but they also aid in the prevention of muscle breakdown, help to increase your HDL level (good cholesterol) and assist in hormone production. To get your recommended amount of EFA's, supplement your diet with either Udo's Perfect Oil Blend (which combines omega- and omega-6), or Cold-Pressed Flaxseed oil (which is mostly omega-3).

6. Drink More Water
To make sure that your muscles stay hydrated, you must drink plenty of water. Dehydration can happen easily if you train hard. A dehydrated muscle, takes longer to repair itself than one sufficiently hydrated.
Drinking a sufficient amount of water not only increases your vascularity (more visible veins), but it will also help to quickly remove toxins from the body. Protein generates metabolic waste products that must be dissolved in water. Without enough water, the kidneys cannot efficiently remove these wastes.

7. Take a Multi-Vitamin
There are many supplements and specific muscle gain enhancing products that you can use but to be honest you don't NEED them.....however I would recommend you use Multi-Vitamins and Antioxidants.
If you want to gain muscle, you must make sure that you are not deficient in any vitamin, mineral or trace element that your body needs. I know that those who are against using vitamins are going to say that if we "just eat a balanced diet blah blah blah . .

Eating a balanced diet is easier said than done. So taking Multi-Vitamins and Antioxidants go a long way to helping build muscle too.

8. Take Antioxidants
An antioxidant like Vitamins A, C, E, Glutathione, Glutamine, and Selenium are essential in preventing free radical damage, which is accelerated after the heavy trauma of weight training. Antioxidants protect other substances by being oxidized themselves.

9. Rest More Often
Rest is the most overlooked ingredient needed to build muscle..... If you don't rest, you won't grow. Simple as that. Your body doesn't build muscle in the gym, it builds muscle while you're resting!
The key to successfully gaining weight is eating enough calories, training hard and then resting. No diet adjustments will make up for lack of rest. If you train hard in the gym, then you should be resting your muscles as much as possible. If you don't give them time to rest and repair, you won't grow. Period.

10. Be Consistent
O.K., so you want the secret to gaining muscle mass fast? Well, here it is: CONSISTENCY.
You can have the best diet, the best training schedule, join the best gym that has the best equipment, but without consistency it's all worthless.

Follow these guidelines & work hard & you'll see results easily in about 12 weeks.....

Answer 2

1

Answer 3

Powerlifting and weightlifting exercise routines build mostly strength, build some mass also. Bodybuilding exercise routines build more muscle mass and less strength, still build some strength however. Is myth big men are slow, that depend upon fitness level, low bodyfat and strength proportionate of size. Muhammad Ali not slow, he weigh 215 lbs, is 6'-3" tall. Is sad so many people believe wrong ideas. You should read books and magazines of barbell training. Cannot tell you anything here, have too little time and space. Most champion martial artists use proper barbell exercise, diet and rest regimen gain strength, lower bodyfat and improve fitness.

Answer 4

Yes protein. The best type is called whey protein as it can be easily absorbed by the body and mad into muscle. This is usually found in food supplaments. Next best source is eggs and then I belive chicken is best after that.

Answer 5

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Answer 6

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Answer 7

Yes protein....but you MUST do some weight lifting exercises as well so you can build good muscle and look good! Not just big! GOOD LUCK!!!

Answer 8

Really, a lot of things. It's a lot of work, protein, you really need to get a good balance of all your vitamins, don't go nuts on protein alone!

Answer 9

Protein helps, plus creatine, mainly hard work in the gym. Depends what u want, if u want bulk heavy weights and low reps, if u just want to be toned lighter weights and lots of reps. Good luck.

Answer 10

A big appetite and dedication to weight lifting in a gym. Yes, you prob do need to up your protein intake. Watch the empty carbs...they increase fat

Answer 11

Are you just sick of the normal diets were following the diet program finish the added pounds are just coming and coming after finish the diet plan? Are you knowledge the fact that as soon as your entire body will get utilized to a diet plan then this diet plan becomes much less efficient over time simply because your body adjusts to compensate?