Hard muscle mass in 10 steps

Are you a beginner or do you already have some training experience? Whatever the answer, in this article you will read tips for anyone who wants to build beautiful muscles. Building muscles in a healthy way, with minimal chance of overtraining and injuries.

Runners are dead runners, so never try Jay Cutler to follow his training schedule, because then you come home from cold funfair. Professionals have also built it up slowly. Furthermore, they have an above-average talent for muscle building, and let us not forget that they use muscle enhancers.


Follow the next 10 steps and the growth can start .....

1. Build your strength: More strength is more muscle! So strength training with the emphasis on strength! Weight training with dumbells, rods or your own weight. Start with light weights and always go a little heavier.

· Weight training. Start with an empty rod. Make sure you have mastered the movement. A good execution is worth gold. If you can dream the movement, you go a little bit heavier every exercise, make sure your body has to work.

· Training with your body weight. Training with your own weight is an excellent way to supplement your schedule. These exercises can be a great advance for you. Pull up, dipping, pressing and hanging kneeraises.

2. Train without machines. Use rods and dumbells and switch them whenever possible. If you train biceps, triceps or chest, it is good to use dumbells. This way both sides of your body receive sufficient attention. If you train with a bar, you often push the hardest with your strongest side. You know about those guys who are very busy with bench presses with a slanting rod. Make sure you are not that guest! Symmetry is a beautiful goal.



Training with machines is unnatural. They force you into a standard attitude. Every body is different, with free weights your body keeps its natural position. This way you are free to make natural movements. So less chance of injuries. With loose weights you learn to keep balance and control your muscles. If you choose to train at home, a rod with some discs is ideal. You can do almost all exercises with one bar and a few challenging weights.

 3. Be inventive. If you really want to make progress, exchange exercises with less popular exercises. To breed muscles, you often do endless bicep curls. To build triceps you often do triceps kickbacks or the pushdowns. Leg training often consists of Legcurl, leg extensions and that eternal Legpress. Dare to choose a different exercise than the standard to raise your muscle building to a higher level.
· Chin-ups & Pull-ups for your Biceps
· Narrow bench press & Dipping for Triceps
· Squats and deadlifts for large leg muscles.



4. No muscle building without legs!
Squats the mother of all exercises. Unfortunately the most maligned, why? It hurts and when you do well the lead and lead is heavy. But if you accept that this is the best exercise that exists and will do it, then great things will happen to you physically.


The squat is the icing on the cake. He works throughout your body. You exert all your muscles in this exercise not only your legs, your entire body pushes that rod up. If your lower body is strong then you can perform all exercises better than before. Your upper body is supported by your lower body. So you can also tackle your bicep curls more heavily because you have started squatting.



Do this exercise with 1.5 x your body weight for 12 weeks and you will be amazed by your appearance and your progress with other muscle groups.


NB: Do not forget that we are talking about squats with a loose rod, forget the Smith machine.
Deadlifts is exercise number 2 for your body. Deadlift, like the squat, also taxes your entire body. But you have to do it correctly otherwise you will soon have an ugly injury. So ask someone who has a good command of the Deadlift to explain it well and to see if you do it well. The day after three good sets, you do not know what you are going through. Does not matter, pain is weakness what the body leaves.



5. Take your rest! Muscles do not grow at home at the gym. Start off nicely with 3 times a week training your whole body and in between you take the necessary rest. Provide adequate sleep 8 hours a night. During your sleep your body makes growth hormone with which to build your muscles, is not that great?



Drink enough water. If you train then you need more water and it also improves your muscle recovery. Drink 2 glasses of water after each meal. Drink something during training.



Eat as much as possible. But the right food. Proteins, complex carbohydrates and unsaturated fats. Training only makes sense when you provide your body with the right fuel. Try to throw petrol into your diesel car, you'll get a small piece of windshield