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Build Muscle Get Jacked

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Getting Jacked          Getting jacked or building muscle is a goal of many men but unattainable by some for various reasons. There are many benefits to building muscle, including increasing self confidence, getting stronger, looking and feeling younger, and becoming healthier to live longer. Follow these basic steps to help you, the novice get started in the wonderful world of bodybuilding.




Step 1

Excercise Weights Hit the gym and hit it often. It is recommended you lift weights anywhere between 3 to 6 days a week from 1 to 2 hours per session for best results. Sign up for a gym with a good amount of equipment including free weights, bench presses, leg presses and nautilus machines. Gym memberships can range in price from anywhere between $10 a month to over $100 so do your research.

Step 2

Work up to 2 body parts per session and make sure they complement each other. For example work back with biceps, chest with triceps, etc. Use different exercises per body part for a total of 9 to 18 sets per body part. An example for chest would be something like 5 sets of flat bench, 3 sets of incline bench, 4 sets of dumbbell fly’s, and 3 sets of chest dips.


Step 3

Take a one to two minute rest between sets to give the ATP in your muscles enough time to regenerate.


Step 4

Do not neglect legs in your workout routine as many guys seem to do. Not working legs will make the rest of your muscle gains suffer. Most of your muscle mass is found in your legs than anywhere else in your body. If you want to get jacked and gain a lot of size you need to do heavy leg presses, quad and hamstring extensions as well.


Step 5

FishEat a protein rich diet, including lean turkey, chicken and fish. Eat many carbohydrates as well in order to help you gain size by storing glycogen in your muscles.







Step 6

Drink WaterDrink at least 2 liters of water every weightraining session during your lift. During the rest of the week drink a lot of water as well. This will give your muscles the ability to release toxins in the water as you exercise and support all the metabolic reactions that occur in the body as you build muscle.






Step 7

Start researching bodybuilding supplements and learn as much as you can about them before deciding on whether or not you want to try anything. There exist many over the counter supplements to help in building muscle from protein shakes to creatine monohydrate. You do not need any of these to build quality muscle however. It can be done perfectly naturally with great results.



Step 8

Weightraining RestGet more than 8 hours of sleep every night. The more, the better to help your muscles heal and regrow. Remember most healing occurs when you are sleeping.





Step 9

Do not give up if you do not see results quickly. Remember during the first 3 to 4 months of starting a weightraining routine from never have tried one in the past you will be extremely sore every day! The first few months may be almost excruciating. Don’t worry! Your body eventually gets so used to it and becomes very able to handle it. After a while you will start feeling better and better. Good luck!



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