The first step to take to build muscle effectively is to gain an understanding of the fundamental biology behind it, specifically the actions and reactions of the body to those actions that encompass muscle growth.

Beginning

The principle of muscle growth is that the body releases a growth hormone when the muscles are put under tension for a specific period of time. Micro-tears are created in muscle fibers when the body lifts a lot of weight. The body then begins to repair these tears, but builds additional muscle fibers and increases the size of the muscles and ensures that it is prepared for the stress of lifting again.

Once the fundamentals are known, the second step is to put them into practice.

Practice

When applying this theory to practice, there are two variables that are altered to achieve the specific amount of muscle tension. They are the number of sets and the number of reps per set. By varying the values ​​of these two variables while maintaining the same muscle tension, different parts of the muscles of the body are affected.

A high number of reps per set and a low number of sets, for example 12-15 reps for 2-3 sets increases the strength of the fibers that connect muscle to bone.

A low number of reps per set and a high number of sets, for example 5-7 reps per 4-5 sets increases the density of muscle fibers.

An effective muscle building exercise routine will include a combination of both lifting ratios. An example of how to use this to formulate a training plan would be to look at a four-week period.

• Week 1: 2-3 x 12-15 sets / 2 seconds up, 2 seconds down
• Week 2: 3-4 x 5-7 sets / 2 seconds up, 4 seconds down
• Week 3: 4-5 x 4-6 sets / 2 seconds up, 4 seconds down
• Week 4: 2-3 x 12-15 sets / 2 seconds up, 2 seconds down

Throughout this routine, the body must eat a lot of protein-rich foods like chicken, fish, and eggs, and a lot of complex carbohydrates like oatmeal and cereals.

This exercise routine constitutes a month of effective muscle building that creates a bigger you that looks and feels great!