Strong muscles add a lot of benefits to your daily life activities. Over the past several decades, exercise science researchers have discovered three basic mechanisms for growing muscle: 1) mechanical tension, 2) muscle damage and 3) metabolic stress (Schoenfeld, 2010). An incorrect training program will do more harm than good, So, here’s a list of the do’s and don’ts to consider when it comes to muscle building.
- Don’t believe everything you read.
In this age of Internet, there are a lot of videos and articles to help you out when you plan your fitness program and its not necessary that everything you come across will be ethical. So, you need to do some research while adding something to your fitness regime.
- Don’t rely too much on supplements.
There is nothing that would build you a great body apart from your dedication and the efforts you put into the workout. So, stop falling to the “protein supplements will build me muscles” because it won’t. Some supplements which come ahead because of marketing can fail you, but your training will always work that magic for you!
- Don’t Micro-analyze.
Body building is not just the weights and the diet, it’s a lot more than that. The fitness icon you idolize has a different body type, different structure altogether so, while you can follow his workout form, you cannot possibly do the same workout which he does. Your workout routine should be something that will suit your body type and goals.
- Don’t over-train.
You won’t possibly be walking down the road with those buffed up muscles overnight. So, don’t just rush into over-training and harm your body. And if you count on science, then remember, Over-training will cause muscle loss than gains, here’s how!
- Don’t completely cut fats from your diet.
There needs to be a balance in your diet. There is a myth which people usually hear by that avoid eating fat foods completely. But you need to know that, good fat is needed for energy and growth. Particularly good fat sources include oily fish (salmon, trout, sardines, mackerel, etc.), olive oil and linseeds. Nuts and other seeds are also good sources of fats, along with protein and micronutrients.
- Do learn.
Again, like I said, there are a lot of experts who write articles, make videos on YouTube. Learn while you train and collect proper and ethical knowledge about the training program and diet so that you have an overall idea of what needs to be done and what not. Keep your mind open and collect whatever comes by your way and helps you with your body goals
- Do ensure that your pre and post- workout nutrition is correct.
It’s surprising how many people think they can just go to the gym after work, pay no attention to what they eat at this time, and expect results. Pre- workouts are necessary so that you have eaten enough to provide you the required energy during your workout
Then after training you need to ensure you have sufficient protein for growth and repair as well as carbs to refill your stores. Your body uses protein to build and repair tissues and is thus a very important. Recommended high protein food includes lima beans, black beans, salmon, eggs, beef and chicken breast.
- Do plan your rest days properly.
Working out, especially resistance training, stresses your body’s systems and causes microscopic tears in your muscles. Rest days help your muscles, nerves, bones, and all your systems rebuild and recover. Rest days also help you avoid injury, stay physically and mentally strong, and improve your performance. Your muscles need rest days just like you need the rest days.
- Do drink enough water.
Water is the most fundamental nutrient for our body and yet, we ignore the importance of it in our routine. Drinking plenty of water during your workout will help you stay hydrated and keep you energized during your workout.
And finally, do consider these points while you plan your muscle building routine. All the best! Train hard, Train smart!