Beginners Guide to Building Muscle
How to get big!
Most people, including most bodybuilders don't give anywhere near enough attention to their water or fluid intake each day. As with the other four areas of this guide, water is critical to your bodybuilding success, nothing is a bigger killer of hypertrophy (muscle growth) as is dehydration. Let me explain...
To grow, your body needs to be in what's called an 'anabolic' state. This means that the body is in the position where it feels comfortable enough to worry about (in terms of our interests at least) synthesising or creating additional muscle. For this to occur your body needs:
- A plentiful energy supply (from your diet where you're ingesting more calories than you need to maintain your body in its current state)
- No deficiencies in any vitamins, minerals and various enzymes and catalysts (things that make the reactions work inside your muscles)
- Protein to actually build the muscles with
- Fully hydrated environment
An example of how water levels in your muscles affect your growth: When you are on a diet and are restricting your carbohydrate levels your muscles do not store so much energy in them, in the form of glucose and creatine. These substances are very hydrophilic - they attract water, and are surrounded by it - for each gram of glucose in your muscles there is around seven grams of water - fabulous for creating a hydrated, anabolic environment for muscle growth. This is one reason why it's so hard to build muscle if you're restricting your diet, and why diet is so important to getting big.
Closing comments on the Beginners Guide to Building Muscle
So, after covering five different sections it all boils down to this:
- Keep a journal! You won't know where you're going or where you've been without one - it's like going on a road trip without a map!
- Train hard in the gym but don't over train - spend the shortest time in the gym that gives you the optimum chance for muscle growth
- Concentrate on your diet AT LEAST AS MUCH as you do on your training
- Eat lots of protein to give the muscles the building blocks they need to build you bigger muscles
- Supplement to ensure your body has what it wants, when it wants to ensure maximum growth
- Drink LOTS of water and eat plenty of carbs (consider creatine supplementation) so the muscles are hydrated and energy is available for the building process.
We would like to take this opportunity to wish you the very best of luck with your bodybuilding endeavours, no matter what your objects are and we would love to hear from you - let us know how you do. All the best!
Beginners guide sections: