Building large amounts of muscle is actually a very complex phenomenon. It is the result of placing intense demands on your body and attempting to illicit certainÂ desirableÂ responses, specifically to increase size, strength, endurance, and appearance. In order to do so, you have to maximize the effects of your training, the nutrients you ingest, your bodyâ€™s Â ability to repair and heal itself, and the natural daily responses by your hormones and chemical functions.
Luckily for you, the basics of gaining muscle is not nearly as tough as you might think. All it really takes is Â implementing a series of short changes to your diet and workout habits and a little dedication. The following set of rules will demonstrate the most important things you must know to make your workouts and diet more effective and start gaining size and strength.
Rule # 10.1 – Set Specific Goals
The number one reason people quit their workout regimens is because they get disheartened. If they do not see quick results, they tend to feel like they are not progressing and give up. Don’t be one of them.
The key to making progress with your training is to set specific goals and to see them through. Now obviously you can’t set a goal to gain 50 lbs of muscle by next month, or to drop 4 pant sizes, and expect to achieve it. But something reasonable, like increasing your bench press weight by 10 lbs, or to see your abs more clearly, now that is something attainable. Having a specific goal will keep you on track and motivate you to continue putting forth your full efforts.Â It also makes it far easier to gauge what progress you actually do make.
In addition, having a specific goal like this will tell you exactly how to design your training regimen and how to address your dietary needs. For instance, if you want to make your chest bigger, you know you will need to bulk for a bit, i.e. eat more calories and train hard. By contrast, trying to tone your midsection means you should adopt more cardio and eat cleaner/ less calories. (This is often the way to gauge when to stop bulking and begin cutting, or vice versa.)
It makes a huge difference to think about what you want, and to actually see yourself achieve this. This is the driving force that will convince you to persevere and continue. You should always keep track of your progress – record your weights and stats in a notebook and update it every week to see how you are doing. (You should also use this to record your exercise regimen so you don’t forget or waste time regressing.) If you are training hard, you will notice the progress, even if it is not immediately visible. Keep track of more short term goals as well, all inevitably leading to the final one. Once you achieve this, set another and begin again.