Almost every time a person pronounces the word gym, or even thinks about the Gym as part of everyday activity, he gets a picture in his head of big muscular men and women; all lifting heavy weights, applying tan-products and looking in the mirror most of the time. Most of the people who start lifting weights in the gym think that those shapes of muscles are easy to get. Well, if big muscles come on a silver platter, there will be gym almost on every block and torso shirts in every store.
Getting big muscles in the gym is not an easy task; however, it is not an impossible either. Muscles don’t just build themselves up no matter what you workout, how heavy the dumbbell is or much time you spend doing pushups. There are workout programs designed for specific exercising routine. Workout programs that target muscle gain, fat loss, body-energy endurance, stamina and etc.
When people reach the milestone of big muscles, they don’t just quit lifting weights. Muscular mass needs to be taken care of; they need to be ‘fed’ in order to stay ‘alive’. So, the next time you see someone with big muscles, know that he doesn’t skip meals.
Muscular men know their nutrition and diet; they know how much calories and carbs the need to consume during every 24 hours; they know how much they’ll burn in the gym and they know that three meals a day isn’t going to cut it. Their diet plan is build on combination of proteins, carbohydrates and healthy dietary fats.
Misguidance among gym beginners appears when they think (and many times stubbornly convinced) that the more you lift weights, the greater the possibility of muscular mass; the heavier the dumbbells, the bigger the biceps. Well … Here’s the thing – in motor racing, race car drivers will tell you that races aren’t won on the straights (when cars are the fastest), they are won on the curves. The similar thing happens in the gym – Muscles are building far more in resting periods than while exercising.
Overtraining is a heavy burden on the muscles. During a rest period, the muscles need to regain strength, have some R&R before the next training session – not deal with sore muscles and bones. Training sessions should take around 45 minutes to an hour (some claim that an hour is too much).
The rest period leads us the next characteristic – Sleep. Sleep time is definitely important for gaining and maintaining muscular mass. While we dream of unicorns and rainbows, our body repairs the broken down muscle tissue which was destroyed while lifting dumbbells and barbells. Also, Sleeping time is a growth hormone time. The levels of these hormones reach their maximum during the night.
Last, but not least, an important characteristic of gaining and maintaining muscle growth is exercise variation. Working out the same exercises over and over again will do zero to the muscles. A constant challenge is what the muscles need on order for them to grow bigger and stronger. You can’t keep on adding weights to the bench press every 2-3 weeks, but you can change the workout and try something else to challenge the chest muscles.