Thu. Aug 11th, 2022

How can you build your muscle in your body without stepping the gym? In this article, I am going to show you how you can build your body muscle in an easy way in just 1 week. Are you kidding me? Just a week bro, I don’t think that is possible. Easy way to build up the muscle

A muscle is a bundle of fibrous in a human or animal body that has the ability to contract thereby producing movement in the part of the body.

how do muscle work in the body?

1. Push up or Press up:

This is done by putting your two hands down by facing the floor. Straight like a plank. your legs should also face the ground then grip your body. Then you start going down and up for 20times and avoid looking down. Your face should be facing up. Your hands should be close or open any which way you want it. Do these repeatedly for 5 days. You should be able to build up some muscle in your chest, and arms. Then try to go for 10 reps 5 set for  beginner. 20reps 5 set for medium and 30reps and 5 set for Hard and 50reps 5 set for Intense. With these am sure you will be able to build up some muscles easily.

Planking: This is closely related to Push up. Difference is that you will not be pushing up and down you will just be in a stagnant position. This helps to build muscles much more faster.

Easy way to build up the muscle

2. Sit up:

when you want to engage in sit-up just be sure to know that you want to build your Abs. It is commonly known as 6 packs. well according to the American Council of Exercise says 1 percent body fat loss per month is safe and achievable . Given that math it could take a woman with average body fat about 20 to 26th months  to achieve the appropriate amount of fat loss for six packs abs. The average man would need 15 to 21 months.

How is that? i don’t believe it. easy ways to build up the muscle is by engaging in intense sit up, in 1 to 2 weeks you should have build up the muscle found in the abdominal region. Now when doing sit-up just sit down on the ground then lie down flat facing up. put your under something you can grip, so that you will be able to lift your back from the floor while your Bumbum is in a stationary mode.

 Bicycle Sit up: its just done like sit-up but the only difference is that you will seat with your BumBum on the floor your two legs suspended  in  the air your back in a v shape. Then start pushing your leg forward like you are riding a bicycle. you can can count 1 to 20 for a start, then you can increase gradually.

3. Squatting:

its sometimes called up and down. That was a punishment given to children in African back then. But then maybe it even strengthen them building their lap muscles and strength. The squatting gives muscles to lap part of the body most especially. If you want to Squat, stand straight and be going up and down. 20reps 10 set, and if want to go for intense squatting 50 reps 10 set.

If you do these for the next 2 weeks, I assure you that you will definitely build muscle. But don’t forget your commitment. When you are committed in  2 weeks you will get what you want. This is just an easy way to build up the muscles.

All these are some of the easiest way to build up muscle. The kind of muscle you want, depend on the kind of exercise you will be doing.

Some other day to day activities can help you build muscle. Just take a look at the mechanic or the hard man doing labor job. You can see the carve in their arms. But since you are the big boy and cant get engaged in some kind of man labor activity. Then the best way to achieve that is to hit the gym. And if you don’t like to step to the gym  you can hit the home based exercise.

You should try to apply these 8 below focus.

Easy way to build up the muscle

1. You should try to Increase Your Training Volume

Intense Training – You should try to increase your training volume. Your number of reps multiplied by your number of sets—is a primary determiner of hypertrophy. And to increase volume, you may actually need to go lower in weight than you might guess.

2. Focus on the Eccentric Phase

When lifting any weight, you’ve got a concentric (hard) and eccentric (easy) phase. For instance, as you lower into a squat, you’re performing an eccentric action. When you return to standing, that’s concentric. And, according to research published in the European Journal of Applied Physiology, eccentric work is far better at triggering hypertrophy.

To increase the amount of eccentric effort in your workout, you can do two things: either slow down the eccentric phase of each exercise you perform or integrate eccentric-only variations into your routine.

3. Decrease in-between Set Rest Intervals

If you touch your phone between exercise sets, it better be to set its timer to 30 to 90 seconds. When lifting for hypertrophy, rest periods of 30 to 90 seconds encourage a quick release in muscle-building hormones(including testosterone and human growth hormone). While also making sure that you really, truly fatigue your muscles, according to Fitzgerald.

4. Eat more protein to grow muscles

Fitzgerald explains that Exercise training breaks down your muscles. Protein builds them back up. The harder your lifting workouts, the more important of the muscle-building foods to consider is protein intake to solidify recovery. For optimal protein growth, weight lifters need to eat 0.25 to 0.30 grams of protein per kilogram body weight per meal, According to a research from the University of Stirling.

5. Focus on Calorie Surpluses, Not Deficits

This can be a hard one to get used to, especially for those who are used to counting calories in the hopes of losing weight. But if you must effectively build muscle mass quickly (that means weight gained, not lost), you need to consume more calories than you burn each day.

That’s because, when your body senses that it’s in a calorie deficit—meaning you’re consuming fewer calories than you’re burning each day—it downshifts your body’s tendency to build new muscle. After all, if your body thinks food is in short supply, getting swollen isn’t going to be its main priority.

6. Snack on Casein Before Bed

Popular bodybuilders, casein protein absorbs slowly into the bloodstream, meaning it keeps your muscles fed with amino acids for longer compared to other types of protein such as whey and plant proteins. In one Medicine and Science in Sports and Exercise study, consuming casein protein immediately before bed boosted young men’s levels of circulating amino acids for 7.5 hours; they built muscle all night long while they slept.

To get some pre-bed casein, try cottage cheese, Greek yogurt, and milk. For smoothie lovers, casein-based protein powder works like a charm.

7. Get More Sleep

Muscle recovery requires more than the right nutrition. It takes time—roughly eight hours per night—dedicated to recovery, Fitzgerald says. After all, when you sleep, your body releases human growth hormone, which helps grow muscle and keeps levels of the stress hormone cortisol in check.

Plus, according to a study in the Journal of the American Medical Association, sleeping for five hours, as opposed to eight hours, per night for just one week cuts muscle-building testosterone levels by a whopping 10 to 15 percent.

The National Sleep Foundation recommends that adults ages 18 to 64 sleep seven to nine hours per night. Do not ignore

8. Try Supplementing with Creatine…

Creatine doesn’t directly grow muscle. But by boosting your performances at high-intensity lifting workouts, the natural compound effectively promotes muscle growth.

In fact, in one Journal of Strength and Conditioning Research review, researchers concluded that, at a given weight, supplementing with creatine can help you lift 14 percent more reps than you can sans supplements.

For the best results, opt for creatine monohydrate, the most thoroughly researched form of the supplement.

This are easy ways to build up the muscles. Follow this steps and I assure you that you will be able to build muscles in an easy way. Don’t forget you will be address the way you dress. And muscles spice up your looks.

Easy way to build up the muscle

An article by Yusibra

 

 

By yusibra

A professional blogger, promoter

6 thoughts on “Easy way to build up the muscle”
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