We want to bulk up and build muscle, but we aren't sure how! Here is the perfect workout routine and a few tips to help us build those muscles! As always, the first tip is about nutrition when it comes to any type of workout.
Women always tell me, "I don't want to be bulky.
" I always reply that they can't.
Women aren't scientifically built to build huge muscles.
Women don't have nearly enough testosterone naturally in their bodies to become bulky.
Women body builders know that they have to eat to get large muscles.
They are eating nutrient dense foods and lot's of calories and protein that match their workouts.
However, nutritionally, the same thing goes for men.
Now, the good news for men is that you do have the testosterone to build huge muscles, but, you still have to eat to build.
Protein is extremely important for building a strong, large muscle mass.
When we lift weights, we are creating tiny little tears in the muscle.
Protein helps to repair these little tears, and that is how muscle is built.
It's almost as if the protein rushes in and fills in where the muscle was torn.
(That's not exactly how it happens, but, that is it in the simplest terms).
The next tip is to lift heavy, heavy weights! Low repetition, and heavy weights help to build muscle.
We also want to go to what we refer to as 'muscle failure'.
So, keeping proper form, and not using momentum, we want to isolate each muscle.
We want to target that muscle precisely in order to build it.
So, rather than just getting the weight lifted, we actually want to fail in lifting the weight at about eight to twelve repetitions.
That means that by around eight repetitions, it's getting really difficult to lift that weight.
By about ten to twelve repetitions, we should not be able to lift the weight at all.
Many times we will hit a certain place where the muscle will not be able to pull the weight.
If you have a trainer or a friend that can spot you and get you through that one spot, that helps to build the muscle as well.
The reason for this is on the positive contraction you hit a point where the muscle can't get past that point.
But, on the negative contraction, your muscle is forced to hold the weight in that same spot where your friend helped spot you.
So, in a bicep curl, when you are lifting the weight towards your shoulders that is the positive contraction.
That is where your friend helps you past the 'spot'.
On the way back down (the negative contraction), don't just drop the weight.
Force your muscle to hold it the best you can on the way back down.