It is important to note that some basic rules must be followed to gain muscle efficiently. However, these guidelines are very basic and entail much commitment and effort. Here are 8 Basic Body Building Techniques and Rules to help you build muscle:
Basic Rule 1: Free weights for the heavy sets
The dumbbell seems' heavy 'to you no matter what. Free weights are far more effective for gaining muscle. Free weights involve stabilizer muscles to help in the lift, which in turn, recruits more muscle groups and stimulates compound growth.
Basic Rule 2: Compound Movements Not Isolation
Another important factor in muscle gain is using compound movements instead of isolation movements. Compound movements involve more than one muscle group, making them more effective. Examples of compound movements include exercises that target large muscles, such as squats, deadlifts, bench presses, and pull-ups.
Basic Rule 3: Focus on the muscles that require more attention.
Determine which muscles in your body need more attention. Once you have identified these areas, incorporate them in your workout plan in order of priority. It is recommended that you begin your sessions with these areas so that they receive the most attention.
Basic Rule 4: Select the Appropriate Exercises for Muscle Build
Try out different muscle-building exercises to see which one is most effective for you. If some muscles are underdeveloped, then it is advisable to change the exercises to better develop those muscles. For example, if your legs are not responding to squats as they should, you can opt for leg presses to target the quads.
Basic Rule 5: Safe Bodybuilding Techniques
It is important to note that safety is always a priority when doing exercises. Certain exercises, such as squatting or bench pressing with weights placed on the bench, are considered risky. To prevent your bodybuilding plan from being compromised by injuries, choose movements that target muscles while minimizing the strain on ligaments and tendons.
Basic Rule 6: The Number of Sets and Reps
It is recommended that one should perform 16 to 20 sets for each body part. Most of the successful bodybuilders do four sets of four to five exercises for each body part. However, the number of sets and reps that should be done to achieve the maximum result may be different for different people. It is also important to note that some muscles may need fewer sets to be exercised completely. Try out what is most effective for your body, this may be high intensity with low volume or low intensity with high volume. Try to get to muscle failure within 10 reps.
Basic Rule 7: Keep track of and check your strength levels
It is advisable to occasionally challenge your muscles by lifting heavier weights and performing more repetitions to the maximum limit, although this should not be done frequently to cause overtraining. When testing your strength, it is advisable to add weight slowly to avoid straining your muscles. For instance, instead of going from 400 pounds to 500 pounds, it is advisable to go to 445 or 465 pounds first.
Basic Rule 8: Eat Meat and Increase Protein Intake
Muscle requires protein and many nutritionists advise people to take meat as a source of protein. Meat, especially red meat, contains nutrients and fats that are important for muscle and joint health. It is recommended to consume different types of proteins to obtain all the necessary nutrients for muscles.These are the 8 Basic Body Building Techniques and Rules that can help you build muscle. If you incorporate these guidelines into your training, you will be able to achieve great results in your muscle-building process.