How Do Muscles Grow and How Do I Help Them?

Aerobic exercise will increase muscle tone and endurance somewhat, but the primary way to build muscle is through a weight-lifgint program.  Resistance training (or strength training) is the practice of using weights to put stress on muscles, thereby forcing them to get bigger to accomodate this stress.  So if you’re wondering how do muscles grow, and how you can make them bigger, here are a few simple principals to keep in mind. First of all,  most weight-training programs will have you do 15 or so reps of various different exercises.  Forget doing that many; you need to lift heavier weights, increasing intensity rather than amount of reps.  You also want to do deadlifts, squats, lunges, bench presses, and other exercises that will work large muscle groups rather than isolated exercises (bicep curls, for example).  By focusing on compound exercises that work several muscle groups, you will actually see more results faster. Putting stress on your muscles this way is how you make them grow.  Diet and exercise play a part as well, of course.  If you’re underweight, you don’t need to worry a whole lot about aerobic exercise, though it’s good to at least do 30 minutes of cardio a few times a week to keep your heart healthy.  If you’re overweight and need to lose fat, though, you should be aiming for a little more cardio and also making dietary changes.  Cut out all processed and refined foods, and cut back on portion sizes as well.  Focus on eating healthyfully and incorporating green vegetables, lean protein such as turkey, chicken, and fish into your diet. The last important part of muscle growth is getting enough rest between weight-lifting sessions.  Your muscles need time to repair the tissue and heal in order to grow.  Resistance training puts strain on them, so resting 1-2 days between sessions will give them enough time to rebuild and repair, especially if you are eating a healthy, protein-rich diet. How do muscles grow, and how can you help them?  Quite simply by following these tips and looking at a good, solid weight-lifting routine.  Make sensible choices about your diet and be sure to get enough protein.  And remember, get enough rest between sessions.  Not only will you help your muscles grow faster, but you’ll also avoid burnout, which is a very common point of failure for many people.

Aerobic exercise will increase muscle tone and endurance somewhat, but the primary way to build muscle is through a weight-lifgint program.  Resistance training (or strength training) is the practice of using weights to put stress on muscles, thereby forcing them to get bigger to accomodate this stress.  So if you’re wondering how do muscles grow, and how you can make them bigger, here are a few simple principals to keep in mind.

First of all,  most weight-training programs will have you do 15 or so reps of various different exercises.  Forget doing that many; you need to lift heavier weights, increasing intensity rather than amount of reps.  You also want to do deadlifts, squats, lunges, bench presses, and other exercises that will work large muscle groups rather than isolated exercises (bicep curls, for example).  By focusing on compound exercises that work several muscle groups, you will actually see more results faster.

Putting stress on your muscles this way is how you make them grow.  Diet and exercise play a part as well, of course.  If you’re underweight, you don’t need to worry a whole lot about aerobic exercise, though it’s good to at least do 30 minutes of cardio a few times a week to keep your heart healthy.  If you’re overweight and need to lose fat, though, you should be aiming for a little more cardio and also making dietary changes.  Cut out all processed and refined foods, and cut back on portion sizes as well.  Focus on eating healthyfully and incorporating green vegetables, lean protein such as turkey, chicken, and fish into your diet.

The last important part of muscle growth is getting enough rest between weight-lifting sessions.  Your muscles need time to repair the tissue and heal in order to grow.  Resistance training puts strain on them, so resting 1-2 days between sessions will give them enough time to rebuild and repair, especially if you are eating a healthy, protein-rich diet.

How do muscles grow, and how can you help them?  Quite simply by following these tips and looking at a good, solid weight-lifting routine.  Make sensible choices about your diet and be sure to get enough protein.  And remember, get enough rest between sessions.  Not only will you help your muscles grow faster, but you’ll also avoid burnout, which is a very common point of failure for many people.

Shane McGriever runs a fitness blog to help skinny guys build muscle and gain weight without getting fat. Want to learn how you can quickly build muscle without drugs or supplements and train even less than you were before? Visit http://buildmuscleroastfat.blogspot.com/2009/09/vince-del-monte-honest-review-of-no.html

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