Top muscle-building fundamentals you need to learn

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Published: February 24, 2022

If you decided that you want to increase your muscle mass, you probably know that you will have to invest a lot of effort into it. After all, you cannot build muscle without doing extensive physical exercise. Of course, what type and amount of exercise you will actually have to do depend on your current condition, as well as your goal. Still, no matter what type of exercise you choose, if you want to get the best results, you will have to work out properly and pay attention to a few more details along the way. To help you in your task, DubaiPT gathered some of the top muscle-building fundamentals you need to learn before you even get started.

Weight lifting is the best type of workout for muscle building

When we think about muscle hypertrophy, the first thing that comes to our mind is weight lifting. Of course, there are many ways to build muscle. However, this is probably the only type of workout where muscle hypertrophy is the main goal. In most other sports, increased muscle mass comes as an aftermath of trying to jump higher or swim faster, for example.  When you are lifting weights, you are lifting to build your muscle. And if that is your goal as well, then, that is what you should do.  Of course, even though weightlifting is good for beginners, you need to be very careful when you are just starting out. So make sure that you learn as much as you can before you begin and think about hiring a personal trainer to help you.

lifting a weight
Weightlifting is the best way to increase your muscle mass

Hire a personal trainer to help you in the first few months

As we already mentioned, weightlifting is suitable for beginners. However, that doesn’t mean that it is going to be simple and easy. Weightlifting is very complicated and requires a lot of knowledge. That is why, for the best results we always suggest that you check what fitness trainers Dubai has available, and hire yourself a professional to guide you.  Not only that hiring professionals will make things simpler and straightforward but it can also have a huge effect on your motivation, which is something that most beginners start struggling with sooner or later.

How to workout properly for maximal gains

Choose a perfect split

When it comes to the actual workout, first, you need to make yourself a schedule. 3-4 days a week doing a one-hour full-body workout can be a good option. But you also have other splits available that are also equally efficient. Essentially, you need to decide whether you will spend more time on your workout and exercise 3-4 days a week. Or you want to do shorter workouts focused on specific body parts 5 days a week.

Lift heavy weights

Another thing that you will have to decide upon when just starting out is whether you want to go with heavier weights and a lower number of repetitions. Or do you want the opposite? A higher number of repetitions and lighter weights. While both tactics do quite well, the general opinion is lifting heavy weights can do more for building your muscle than the other option.

Master mind-muscle connection

One of the top muscle-building fundamentals you need to learn, maybe not right at the beginning, is mind-muscle connection. When you are doing your exercise, try to focus on that specific muscle, squeeze it as much as you can, and hold that squeeze for 2-3 seconds. In the beginning, you will probably learn that you cannot squeeze your muscle as hard as you probably should. It is not easy to master and you might need some time to make a perfect connection with every muscle in your body. However, it is something that truly makes a difference when it comes to muscle growth.

a man holding a dumbbell
Mind muscle connection is not easy to master but when you do, it will be a turning point in your muscle development

Get enough rest regularly

We mentioned that you have to spend 3-4-5 days a week in the gym if you want to build muscle. But, wouldn’t it be better if you went to the gym every day? Wouldn’t your muscle grow faster? No, going to the gym and lifting those heavy loads was just half of the work. On a microscopic level, you have literally made tears on your muscle fibers. When you rest, mostly when you go to sleep, your body begins the self-healing process. Those tears are fixed, and the scars that are left on top are the muscle mass you gained that day. That is why resting is one of the muscle-building essentials you need to learn right from the start. Of course, rest is important for your overall health as well. So try to get at least 8 hours of sleep every day if you are on a bodybuilding mission.

Maintaining a proper diet is one of the muscle-building fundamentals you need to learn right now

Now you know how to work out. You also know that you need to rest properly every day. All you need to do is learn what to eat and drink, and there won’t be anything to stop you. Now, when it comes to your diet, the first important thing is to stay hydrated all the time. This means that you need to drink enough water every day. Of course, increase or decrease the amount depending on whether you are working out that day or not.

When it comes to food, on the other hand, processed food and sweets need to go. Say goodbye to them as you will be seeing each other only on special occasions from now on. Instead, you will focus on fresh food and home-cooked meals that you will prepare for yourself. Of course, when looking to gain muscle, your diet needs to be mainly focused on protein-based foods However, you also need to take healthy fats, carbs, and fibers in order to stay healthy.

raw chicken breast
You got to eat meat when you are building muscle

Of course, if you want the best results, you can also add supplements to your diet. If you decide on it, focus on whey protein powders, branch-chain amino acids (BCAA), as well as vitamins and minerals, which can sometimes be difficult to get directly from food.  If you will be taking protein powders, learn how to consume them safely and for the best effects.

Hire a professional trainer to help you stay focused

Those are the top muscle-building fundamentals you need to learn if you want to succeed in increasing your muscle mass. The most important and difficult part will be to stay consistent. Yes, you will definitely have trouble with following your workout schedule as well as your diet. That is why, the best thing to do is to get a personal trainer in Dubai that will help you get through the first few months, which is about the period when most beginners decide to drop out. Please do not let that happen to you

 

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