Set Reloading
Lean Hybrid Muscle Reloaded Workout Review
Most people enter the gym for the first time looking for muscle mass gains having no idea how to build muscles. There is no shortage of advice to be found, either. Magazines, personal trainers, websites, bodybuilding books, etc… each have their own take on how to build muscles, and too many of them have opposing views. This makes it rather difficult for the individual to get proper information. In this article, I will clear up a few factors that contribute the most to muscle building: weight training, diet and nutrition, and supplements.
The first and perhaps most critical factor in building muscle mass is weight training. While at first this may seem obvious, most people use the wrong approach. The key to effective muscle building is performing a smaller number of repetitions and sets using a higher amount of weight. Over time, the maximum weight is increased to put additional stress on the muscle. It’s this stress and tearing action that causes the body to fill in the empty spaces during the rest period, and activate more nerve fibers. Workouts should be short and at least 48 hours of rest is needed between working out the same muscle groups. Contrary to popular belief, it’s during this rest period when muscle mass is actually gained.
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One of the big mistakes new weightlifters make is hitting the machine circuit at the gym with the goal of performing as many repetitions and sets as possible – often extending the workout to an hour or more. Rapid circuit training is not how to build muscles. This type of workout may be effective for losing fat and developing muscle tone, but it will absolutely not build muscle mass. Circuit training is more aerobic than anaerobic and too much sustained aerobic activity can actually have the opposite effect on muscle building.
When learning how to gain muscles, it’s important to realize that calorie reduction will work against you. Professional and amateur weight lifters alike consume more meals per day than the average person, and do so in a regimented fashion. Whereas most people are accustomed to eating three meals per day, a weight lifter may eat six or seven. The composition and total calorie content of the meals is also critical. Usually a 40/30/30 split is used between good carbohydrates, high quality protein and good fats for the larger meals, with high protein snacks in between. Meals will also be reasonably high in calorie content, so it’s difficult to lose fat quickly while gaining muscle mass.
Supplements also play an important role in building muscle, in particular, high quality protein supplements, amino acids, and high quality natural vitamins. Whey protein isolate is the most important supplement, and is typically consumed following a workout to help the body repair itself during the rest period. Free form amino acids are also an important addition during the post workout recovery period to supplement the whey protein. Finally, good quality natural vitamins should be taken daily to keep your overall nutrition in tip-top shape.
By now you should have a good idea of how to build muscles safely and correctly. Through the proper combination of weight training routines, nutrition and supplements, any aspiring weight lifter can succeed.
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My reloading set up- Man cave
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