There are a few key elements that people in both fitness and bodybuilding would agree on. These elements represent the basic laws of the muscle building universe. The three main laws of muscle building are:
1. Volume of weightlifting should increase with the bodybuilding cycle
2. Muscle size should increase with the weightlifting
3. Muscle fiber hypertrophy should increase with the weightlifting cycle
I want to touch on each of these laws a little further and give some additional insight into what might be the best muscle building program ever, or the least effective one. It is vital to understand these laws before you even get started with your program. If you do not understand them, your progress will be slowed, if not totally stopped.
Volume of Weightlifting
The basic concept of muscle hypertrophy is this: Muscle grows by being forced to adapt to stress which is put upon it, in the form of increased weight and increased reps. A great muscle building program uses a varying range of weights, with a high rep range, usually below 8 reps, for the first few weeks. During this time of progressive overload, the body will naturally increase muscle mass to compensate for the increased stress, and due to the increased muscle size, and volume of each fiber, you will see some great muscle gains in the first few weeks. However, the higher rep ranges will eventually give way to lower rep ranges, lasting for the duration of the muscle building program.
Now, if you are a beginner, and have not lifted any weight above around 20 to 40 pounds before, or done any full reps before then, it will take you quite some time to adjust to this. It is not unusual for many people to require up to a month or so to get used to it. But once you are getting on top of it, you will see some great gains in muscle size and strength.
As I said above, most beginners will require up to a month to adjust to the higher rep ranges. This is perfectly normal and entirely expected. When it comes to diet, it is actually more important that the rep range than the amount of reps. By progressively increasing the amount of weight you are lifting, you are forcing your body to adapt to the increased volume of exercise. The body does adapt, however, to certain stimuli. The body adapts to heavy exercise, and the increased volume of exercise causes the body to increase muscle volume and increase strength. The higher reps should not be relied upon for this. It is more important that you shift your diet towards protein rich foods, and away from saturated fats and carbohydrates.
*Bodybuilding diet. This will provide the basic requirements of the body. It will ensure that the diet is adequate. It will also ensure that you are not depriving the body of the nutrients and calories it needs. It is recommended that you take in at least 1 gram of protein per pound of bodyweight. This is approximately 400 grams per day for a 150 pound man. This would take between 22 to 33 grams of protein per meal.
*Supplements. The best supplements for bodybuilding are creatine and whey protein. These are the most cost effective and are recommended to be taken daily.
It is important that you do your research and find the right diet for your body. It is also important that you do your research when determining what supplements are best for you. This is key to successful bodybuilding, and you will be pleasantly surprised when you learn what works for you.
The great thing about bodybuilding is that it is easy as long as you have the right guidance. The important thing is to know which diet works best for you and which supplements are most effective for your body. The key is to do your research on how your body responds to different changes. This is one of the best parts about bodybuilding as you are able to adapt to the various stimuli.