Build big muscles and break bodybuilding plateau

Five times a week to the local gym, two hours each visit. You've been more faithful to your gym schedule than you've ever been to any girlfriends you've had. Why are you doing that?

Because you want to build big muscles fast. And for a while your dedicated effort paid off handsomely. Your muscles are growing big fast and getting ripped.

As you become more, the girls are starting to paying you more attention. But then, like a bad dream you wake up from, your muscles suddenly isn't growing like what it used to be. They've stopped responding to your heavy workout no matter how intensely you've been training. So you said to yourself, now I will train harder. So now you put in two hours a session instead of one.

But even as you upped your gym dosage, horrors of horrors, instead of your muscles growing bigger, they are actually shrinking. Why is that happening?

Ahhhhh, this is the famous dreaded bodybuilder's plateau. Every gym rat who trains hard to build big muscles will experience a bodybuilder's plateau sometime or another.

It afflicts all of us and few of us ever gotten out of it. In fact, most people don't even know that they have hit the dreaded plateau and thought that their muscles can only grow so much due to inherent genetic factors.

Not to worry though, if you read the following fitness tips, and follow these tips to the latter, I can assure you that your muscles will start growing again and grow bigger they will as you continue to train hard and eat correctly..

Here are your build muscle fitness tips.

• 
  Take A Break
  
  This tip is easy to comply for most of us but very difficult for some gym rats. Simply take a break from your workout . Do not step into the gym or do any workout for 2 - 4 weeks. It's time to let your body recover from the punishments you are dishing out to your muscles. Some bodybuilders may find this difficult to do because working out is addictive. You produce endorphin when you workout and endorphin is also known as happy hormone. The same hormone you produce when having sex.
  
  
  
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  Are you Over Training?
  
  If your exercises are intense enough, you need only to train each muscle group once or twice a week. Every time you train, you are actually damaging your muscles. Muscle tissues need time to repair and it does so after your training when you are resting. Try to have one day rest between each weight lifting day.
  
  
  If your routine requires intensive weight training, remember not to workout more than an hour each session. This is because your cortisol, a muscle eating hormone level will be elevated and thus will be counter productive to your efforts. Cortisol eats your muscles. That is why you lose muscle tissues.
  
  
  Most of all, you must sleep! Eight hours or even better, go for ten hours. Muscles do not grow in the gym ; they grow when you sleep.
  
  
  
• 
  Are you using the correct weightlifting techniques?
  
  If your technique or form is incorrect, not only is your training retarded, you are also inviting injury. Don't laugh. You must focus intensely on the muscles you are exercising, instead of mindlessly repeating the motions.
  
  Take note of how you perform each exercise and rep. Never never use momentum or swing to lift the weights and let gravity pull the weight down. You will never build big muscles if your form is incorrect.
  
  
  In order for muscles to want to grow, you have to stress them to the maximum, and then further. Do enough repetitions until you feel you cannot go any further using good form. You must then either increase the weight or the number of repetitions at the next session. Consult your personal trainer on the correct form to lift weights.
  
  
  
• 
  Are you using free weights?
  
  Most machines do not involve as much of the synergistic muscles (supporting muscles) as free weights do. And, therefore, do not build muscles massively . Synergistic muscles are the smaller muscles that support the main muscles in balance and strength in each lift. Machines has its uses, but for beginners to build big muscles and for smashing plateaus, use free weights.
  
  
  
• 
  Workout with compound exercises to build big muscles fast
  
  Compound exercises are exercises that involve 2 or more joint movements and thereby employing bigger muscles and more synergistic muscles. Bench presses, dead lifts, squats, and chip ups amongst others are fantastic compound exercises.
  
  For example, when you squat , all the muscles in your lower body, your back and abdominal muscles (abs) get a workout and that alone is about 70 percent of your total body musculature. Squat also works your back and abs too. Using more muscles at one go means that you get a better overall workout.
  
  To add icing to the cake, because of the massive utilization of your muscles , you will pant, huff and sweat more. That means your routine also has a cardio effect and you will burn calories even hours after you stepped out of the gym . So if you want to build big muscles fast, you must workout often with compound exercises.
  
  
  

• 
  Are you working out your legs?
  
  Your body is programmed to grow proportionately with only slight variations. If you do not train your legs, your upper body mass will stop growing before it becomes big. Surely, you've heard of chicken legs! Just because leg training can be brutal and gruesome, it doesn't give you reason to hide your legs in your pants. You want to build big muscles fast? Then you must build your lower body. You cannot dispense with squats if you want to build big muscles fast.
  
  

• 
  Are you eating enough protein?
  
  You need protein - the more, the better. You need to consume approx 1 gram of protein per pound of your lean body weight. Meat, especially red meat and fish, are the best source. You should also have protein shake supplementation.
  
  
  
  Eat 6 small meals a day so your muscles are constantly being fed throughout the day. This will help rev up your metabolism to burn fat too. Remember to take your protein shake half an hour before and immediately after your workout.

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  How about Carbs?
  
  Glycogen is the main energy source for any muscle-building exercises. The body stores whatever carbohydrates you eat as glycogen and uses it to give you energy during your workout. After an intensive build muscles workout, do consume carbohydrates immediately to replace the used glycogen.

• 
  Fats Consumption?
  
  Yes, your body do need do need fats . But try to avoid saturated fats such as animal fats or worse, trans fats which are artificial fats found in pastries, confectionaries and preserved food. Consume healthy unsaturated fats such as olive oil, canola oil, fish oils, flax seed oil.

• 
  Drinking enough Water?
  
  Water is essential macronutrient. You need at least eight glasses of water every day but when you exercise, you lose even more water because of the sweating. So drink before, during and after your workout. The more the better.

• 
  Creatine
  
  Creatine is definitely necessary to build big muscles fast. While meat is the best source for creatine, which is a nutrient that helps speed up muscle gain and power your workouts, those who do not get enough from their regular diet must be supplemented with Creatine.
  
  Creatine add volume into your muscle cells and gives you that muscle pump thus your muscles feels tighter, look bigger and overall illusion of superb muscularity. It also helps to prevent muscular tissues from breaking down.

• 
  Glutamine
  
  When supplemented, it may help bodybuilders reduce the amount of muscle wasting away or used up as energy. It also helps in muscle recovery.
  
  

• 
  Do you change your routine?
  
  The human body is fantastic at adaptation. So whatever routine you are on, your body will get used to it. So do change your workout routine every 6-8 weeks. For example, instead of working out your chest at the start of your workout, work your back instead.
  
  You can reverse your whole routine or change the variations of your exercises or add new ones and take away some old ones. By changing your routines, you not only shock your muscles to new growth, it will also prevent boredom by doing the same thing all the time.
  
  These fitness tips are just some of the ways of how you can break through bodybuilding palteau and build big muscles fast.
   
  
  
  Best Wishes,
  
  Chris Chew