Best Way To Build Muscle
With so many bodybuilding programs available, sometimes it is difficult to know the best way to build muscle. Muscle growth can be achieved through various exercises that target the chest, arms, and legs. The following exercise methods are used by many bodybuilders and are considered to be among the very best in regard to increasing muscle mass:
Best Foods To Build Muscle
While bodybuilders need to eat a balanced diet of proteins rich in L-Arginine, carbohydrates, and fats in order to build muscle, the best foods are the ones that are high in protein because they include the amino acids needed for quick muscle repair and growth. Fish are high in protein and minerals, and cold-water fish provide the additional benefit of omega-3 fatty acids. All types of fish can be added to the bodybuilder's diet, with tuna, salmon, and sardines among the best choices for those who wish to build muscle.
Poultry is another one of the best foods for strengthening muscle. The amino acids contained in foods like chicken, ostrich, or turkey are easily digested by the body, allowing the muscles to synthesize nitric oxide and proteins effectively. Poultry is also high in B vitamins and minerals. Lean beef and other red meats are also good for bodybuilding, but they should be eaten sparingly due to the high fat content.
In addition to animal proteins, low fat dairy sources such as milk, cottage cheese and yogurt can be eaten to promote the building of muscle. These products are high in protein and essential minerals including zinc, potassium, and calcium. Eggs rank high in the "best foods to build muscle" category because the whites are solid protein and the yolks are low in saturated fat. Many bodybuilders also include beans in their diets because they provide large quantities of fiber as well as protein.
Best Program To Build Muscle
The best program to build muscle quickly and safely is one that centers on the quality of the workout rather than the quantity of reps that are performed. Bodybuilders should use the heaviest weights they can handle and stay at around three to five sets of 10 reps for each exercise to the point of exhaustion.
The best program for muscle building also involves periods of rest between sets and exercises that are as short in length as possible. This technique increases the density of the muscle. It is also recommended that work capacity be increased by at least five percent every few weeks in order to keep the muscles stimulated and the overall program at its most effective.
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