Muscle Building for Big Sky High School Wrestlers
There was a time when body builders were stereotyped as individuals that contained more brawn than brains. Many people assumed that it was easier to put on muscle than to successfully work at a job that required great intelligence. The fact of the matter is that in order to build muscle it is necessary to be knowledgeable in a number of different fields.
Fundamental Fields
Although nutrition and exercise are the fundamental fields that require the most knowledge; someone who is truly serious about building muscle is also keen to understand the biology and physiology of the human body so that they can improve their overall strength, physique and of course, general health. Another factor that is often neglected by newcomers is that it is more than possible to build muscle through natural means.
Health Benefits of Muscle Building
When you work to build muscle, you are effectively working out the entire body. This process results in added benefits to the overall health of the person training. Muscle building will decrease cholesterol, boost the immune system, assist in removing toxins from the body, slow ageing and most obviously; increase muscle mass which works to protect the vital organs and bones against injury. The health benefits are almost too numerous to mention which is precisely why everyone should consider muscle building as a lifestyle and not just a hobby.
Aesthetically Pleasing Qualities
Perhaps the most motivational reason for people to start muscle building is due to the aesthetically pleasing qualities that will become prevalent after a dedicated measure of time. The put it frankly, a well muscled body looks good. This not only results in an improvement on the moral of the person but also assists in basic functions associated with life. People are more attracted to well muscled individuals and this can help in terms of developing platonic business relationships as well as those related to love.
Nutrition
Moving on, the most important aspect of muscle building is nutrition. Without fuel it is impossible for the body to either recover or grow. The good news is that nutrition is simple and can be broken down into various segments. Protein is the fundamental building block of any muscle fiber; carbohydrates serve to provide fuel; while the additional essential fatty acids, vitamins and minerals of a complete diet all help to form the complete equation. Although it is essential to eat 6 small meals throughout the day rather than the traditional 3 meals a day, below are examples of what should be eaten during breakfast, lunch and dinner.
A Complex Breakfast
Breakfast is the most important meal of the day for those wishing to build muscle as it is vital that the body has enough energy to perform its role. It also serves to break the fast and once again kick start the body into an anabolic state. Foods that contain complex carbohydrates are perfect for this task because they slowly release energy throughout the day. Examples of these foods include oatmeal, bran, brown rice and buckwheat. Adding a couple of boiled eggs on the side is also good for increasing the protein count.
A Lean Lunch
It is important that protein is consumed throughout the day and lunch is no exception. Muscle builders in general have two favorites. The first is the relatively simple tuna sandwich with whole meal bread; this contains protein, fiber and essential fatty acids which are important. The second favorite option is a pre-grilled chicken breast fillet with brown rice and vegetables. This might sound like a full meal but is great for building muscle.
A Low Fat Dinner
The dinner should be low in fat and contain lean meat and vegetables. Leans meats can include poultry, fish, pork and beef. Beef in particular contains creatine and should be consumed at least once or twice a week. For a change it is possible to opt for a baked potato with a helping of beans and cottage cheese. Search around for some recipes to make meal times exciting.
Healthy Snacks
There are the additional 2/3 times in the day when it is necessary to consume a snack in order to keep the body topped up. Healthy snacks that can be taken include; fruits and vegetables, flapjacks, jerky, nuts, pumpkin seeds, yoghurt and the like. Stay away from unhealthy snacks that contain saturated fats. Since you are planning to build muscle, it is vital that the body never runs empty. The closest it will come to empty is while you sleep, in which case is important to consume boiled eggs and milk before bed as they contain casein which is a slow releasing protein.
Muscle Building Training
The most sought after information on muscle building is in regards to the training methods that are used. When building muscle, the main focus on exercise should revolve around compound exercises. These are exercises that utilize more than one muscle group and in so doing increase testosterone and effectively shock larger areas of the body into growing muscle. Isolation exercises work muscles singularly but also play an important role in forming a well balanced physique. Take a look around this website for detailed information on how to work the different muscle groups. In addition, always remain hydrated and rest after workouts to ensure that the muscles have time to repair and grow.
A Natural Build
In the past, people became very reliant on supplements in order to build muscle. The fact of the matter is that it is more than possible to build muscle whilst remaining completely natural. Any of the good supplements are usually created directly from food sources anyway and as such it is often more beneficial for the body to consume the actual food itself rather than a byproduct. This section of the website contains complete information on the various methods and means to build muscle in a natural, safe and healthy way. As such, feel free to take a look around to increase your knowledge because in this instance, knowledge is quite literally power.
Muscle Building Exercises
The key to building muscle is to start with a plan. There are literally thousands of muscle building exercises when counting all the basics and variations that take an athlete from beginner to advanced levels. It is important to choose at least three different exercises for each group being worked and to make certain that all main muscle groups are worked at least one day per week. Set a schedule and allow for rest in between. That is a common mistake that many new athletes make. Resting those muscles is just as important as working them. If well planned, a weekly regimen will include muscle building exercises that target every major muscle group in the entire body.
Core
An example of a great exercise that targets the core is the Deadlift, but it is also one of the most complete whole body exercises. While there are many variations of the Deadlift, the most important thing to remember is form. Not only will it provide for better gain, proper form will also prevent needless pain and potential for injury.
Legs
Squats are the epitome of leg exercises. When choosing a group of three muscle building exercises that include the legs, squats are a must. Not only do they target the Quadriceps, but they also work the entire lower body.
Shoulders
When working the shoulders, the Standing Barbell Press ranks among the best. It is often referred to as the Standing Military Press or the Overhead Press. Not only does it work the shoulders but it is among the best core exercises as well.
Chest
The Bench Press is among the absolute best muscle building exercises that work the chest because it also works several other key groups as well, which would include the triceps and shoulders. Another great exercise that targets the same groups is the Incline Barbell Press.
Back
For the middle back the Bent Over Barbell Row is one of the best muscle building exercises. It also works the lats and the biceps. Then, for the lower back it is always good to use Hyperextensions which also works the hamstrings. Muscle building exercises that focus on two or more groups at once are always preferable.
Triceps
Lying Tricep Extensions and Tricep Pulldowns are two of the best choices for working the triceps. Although other exercises such as the bench press would work the triceps, it is essential to find a couple of key muscle building exercises that specifically target the triceps and the biceps.
Biceps
Two of the best exercises for bulking up those biceps would be Seated Dumbbell Curls and Standing Barbell Curls. Even though there are other exercises in the workout that would work the biceps, like the triceps, it is important to utilize at least one or two muscle building exercises that specifically target the biceps.
There are a great number of muscle building exercises and variations that can be found to complete a total body workout. The key is to find exercises that correspond to the level of fitness as well as having the ability to add bulk. Form is a primary concern not only for maximum gain, but also to prevent pain or injury. Make a plan and stick to it. Get plenty of rest and eat plenty of lean protein. This will maximize gain and result in lean, solid muscle mass.
Muscle Building Routines
Building muscles is a difficult task and cannot be achieved overnight. It demands its share of persistent hard work which should never go haywire. In order to enable effective muscle building, following muscle building routines is very important. This not only offers better and faster results but also allows an individual to sustain the increasing nutrition demand in a much more elaborate and scientific way which is something very beneficial and composite.
Why Nutrition?
The muscle building process works in the following manner - By exercising, a person burns the muscles which regenerate during the resting period. Availability of the right kind and the right amount of nutrition helps them grow better. Muscle building analysts say that for any body builder, workout contributes only 40% to the success while the rest 60% are due to the correct diet.
Nutrition Routine
Anyone who is serious about adorning the perfect shape and size should eat a minimum of 5 – 6 meals a day. All meals need not be heavy; instead small meals with high nutritional values are a better option. Protein rich items like meat, pork and rice are some of the items which should top the menu items. Water is a must which if blended with ample amounts of eggs and vegetables can work wonders. Because muscles are made of proteins, a minimum of 150 – 200 gm proteins should be present in a day’s meal which may vary from one individual to another depending upon the extensiveness of the workout being undertaken.
Reduce the consumption of fats and carbs as they tend to have a negative impact on muscle growth leading to defacing in improper body structure completely defeating the purpose.
Workout Routine
A normal workout routine would mean visiting a gym 3 – 5 times a week. Preferably, the 2 free days should come in between these days so that the muscles can get some relaxation between the tight schedules. Remember that resting the muscles is as important as exercising them. Striking the right chord is necessary in order to get timely results, something which a major number of people fail to accomplish.
On any given workout day, a perfect routine would mean concentrating on two muscle categories. The different categories include chest, triceps, shoulders, back, legs and biceps. This means that in any given week, each category would get exercised at least twice.
Each category in turn consists of 3 – 4 different types of exercises. Depending on the muscle and the body builder’s stamina, the trainer may assign variable amounts of reps which may increase overtime. Bigger muscles would mean doing 8 – 6 reps while losing weight at the same time can be achieved by 12 – 8 reps.
Working out under the expert guidance of a trainer would be highly beneficial compared to following guide books. Always follow the rules and give muscle building an equal priority along with any other activity that is carried out on regular basis. There are other techniques available in the market, but at any given point of time, it is better to follow the natural process.
Muscle Building Foods
Too many guys rely on body building supplements to promote muscle mass when working out. Supplements are good, but they are meant to be just what they are named, supplements. A supplement is something that is added to the diet, and shouldn’t replace proper nutrition. There are plenty of great muscle building foods out there that should be eaten to get the most out of working out. In general, any food that is high in protein and low in fats is good, but some muscle building foods are better than others because they are a source of amino acids that cannot be synthesized in the body. These essential amino acids are vital to muscle growth. Following are a few items that top the list of muscle building foods.
Beef
This red meat contains two extremely important minerals that are vital to building muscle, iron and zinc. Also, it is an excellent source of creatine that is commonly added to body building supplements because it is known to promote muscle growth. Muscle building foods that contain creatine are essential for getting the most out of workouts.
Eggs
Actually, eggs are the best source of usable protein but it is important to eat the yolk! Not only does that little yellow center provide protein but it is also an excellent source of B-12 that breaks fat down and is utilized in muscle contractions. Many body builders however, refrain from doing this in order to avoid the contained fat.
Fish/Shellfish
Although all fish is rich in the mighty Omega-3 fatty acids, salmon is by far the best source. Salmon is powerful in promoting quicker recovery times because it prevents breakdown of muscle after working out. This is an extremely important muscle building food because it enables the body to store new protein faster than the old is broken down. That’s a key factor in building solid muscle mass.
Nuts
While most nuts are nutritious, some are higher in Vitamin E which is an important antioxidant that is known to inhibit damage by free radicals that result from working out. Almonds are a great source of vitamin E that should be an everyday staple in the diet of anyone who works out regularly. Muscle building foods that double as a tasty snack are all the more desirable.
Low Fat Dairy Products
All dairy products are a great source of protein which is vital to building solid muscle mass but some of them are extremely high in fat. Ideally, dairy products that are low-fat or non-fat should be consumed.
There is a propensity for muscle building foods to be high in fat so there is one good workaround that can be utilized - olive oil. Use olive oil in cooking as well as on salads to get the benefit of this amazing monounsaturated fat. It actually breaks down saturated fats and prevents a build up of cholesterol in the bloodstream. It also inhibits a biological phenomenon known as "factor-a" which is linked to muscle weakness and/or wasting. Eating healthy provides the energy and nutrients necessary to solid muscle gain. There are so many muscle building foods to choose from that eating healthy for maximum gain should not be a problem. Building abdominal muscle helps to burn fats that are present around your core. The good news about these exercises is that they don’t require any equipment and can be performed almost anywhere. Therefore, if you are a busy person with little time to go the gym, it is still possible to workout at home. With strong abdominal muscles, the organs and spine are protected as well as supported which is vitally important. There have been known cases where people have survived horrific accidents due to a strong abdomen. Additionally, posture and agility is vastly improved with the extra bonus being that of an aesthetically pleasing result. Not many people are aware of the importance served by the abdomen; however after a number of weeks of strengthening you will certainly become aware of the associated advantages.
.
2010 Big Sky High School Wrestling Team Wins the "Battle of The Ax" from Hellgate 54-22
.
