How to Stay Totally Anabolic With the Best Workouts to Build Muscle
What you prefer is usually never the thing that is best for you. 'Eat it, it's good for you, you little...' - parents
scream at us. We all learn that magic phrase when we are just old enough to understand it! When it comes to Bodybuilding: There has never been a truer word spoken. Just like you prefer Chocolate but choose to eat
Tuna because it's 'good for you.' Specifically good for all your Bodybuilding efforts.
Why then, do the vast majority of people who beginning to get serious about Bodybuilding repeat one of the most damaging and frankly demoralizing Training mistakes they can, time and time again?
I believe it comes down to a misguided enthusiasm.
I'm talking about the length of time the aspiring Bodybuilder takes to work out in.
When you're looking to establish the best workouts to build muscle - short, sharp and intense is the key rule that you must live by. Forget your 2 or 3 hour full body sessions. Your doing yourself more harm than good!
This article is all about detailing the most effective type of workouts to build muscle. In doing so I will do my best to educate you around two incredibly important Bodybuilding Terms that the majority of aspiring Bodybuilders remain completely unaware of.
So How Long Should You Really Work Out For?
Before I answer that question succinctly it is imperative you realize just why Training Intensely for short periods of time is far more beneficial than having a longer workout.
First, you must understand what is happening to the body when you Weight train. Firstly the muscles are warmed up and blood is pumped around the body towards the muscle groups that you are focussing on. The blood carries the vital nutrients you need to keep growing all around your body. Then, after sufficient stress (via weight training) the muscle fibers are actually 'torn' at a microscopic level. It is at this point via the practice of proper rest and a plentiful spectrum of nutrients the Muscles are eventually capable of growing stronger and larger in total mass.
This growing state is known as an Anabolic State.
When we work out for longer periods than three quarters of an hour (on average) our Body begins to enter a different state entirely, the polar opposite of the desired Anabolic State. This is known as Catabolism. If you think the word reminds you of Cannibalism - you're right. Essentially it is one and the same thing. A Catabolic state is a Bodybuilders worst nightmare because it means that the body is using your hard earned muscle as fuel to power your extended workouts. Any time over this 45 minute period increases the risk of your body becoming Catabolic. The worst thing about this: You won't even realize that it's happening until its too late and your hard earned muscle has been burnt as fuel.
Although this is a relatively 'lay' explanation of a very complicated subject I am sure you get the general idea. Anabolism = Good. Catabolism = Bad.
In order to keep as Anabolic (growing) as possible you need to get straight in the habit of performing short and intense workouts.
In addition to remain Anabolic you must also strictly adhere to the following:
Always provide the body with enough nutrients required for muscle growth. 1.5g Protein per pound of bodyweight daily.
Always make sure you have adequate recovery time and rest between each workout.
Always keep your Weight sessions to 45 mins, or as close to that as possible.
If you do this, you will ultimately already be well on the way to constantly building muscle.
If You don't: Then your own body will be feeding off the very muscle you are working so hard to gain!