10 Gold Rules of Muscle Development !!!

10 Gold Rules of  Muscle Development !!!



Muscle Development

The best way to develop muscles is to develop the body, which will undoubtedly be done consciously. Here are 10 gold rules for you muscle builder! Be sure to write them in your head.

As in every discipline, there is speculation in the bodybuilding sport that there are many methods and processes that support ways to achieve success.

These speculations often lead to results that confuse the bodybuilder's head and disturb it. For example, there is a misconception about nutrition; To avoid any kind of oil, to improve the health of the person and to gain a desirable body. However, research shows that; The right kind of oils, in appropriate quantities and regularly taken, does not only improve health, it also supports physical development.

There is also a belief that aerobic exercise affects muscle growth negatively. As this article also explains, aerobic exercise can be a valuable tool that increases mass. These are just two examples. There are more of these examples. In fact, there are certain universal facts that every bodybuilder must know. The following guarantees that everyone will develop their physiology.



1:  Increase Weights
The first step for muscle development: The basic need for everyone who develops the body is to increase the amount of weight lifted to the seanstan session. This process increases the intensity of the session and confirms that enough tension is applied to the muscles so that the results will show.

Novice bodybuilders must first aim to lift a certain weight back at a certain amount (for example, lift the pressure -bench press- 50 kg 10 times). The following week, the weight is increased by 2.5 kg and continues until the person can lift the weight only 6-8 times.

The next goal is to lift this weight, which can be removed 6-8 times, 10 times. The truth is that; The way to progress to body development is to consistently impart intensity levels to the muscles in increasing amounts, which is commonly known as "staged resistance training".

In fact, it can be seen that the development ceased when the muscles continued to exercise the same weight each day. Such a stagnation stops development and adversely affects the results.

If the person comes to a situation where the weight of the work can not be increased, an excessive amount of work will result which requires a good calculation of the results before achieving further gains (see fact 10)



2:  Eat 2 grams of protein for each kilo of your body weight
The second step for muscle development: Most of today's bodybuilders and athletes know that protein is an important food ingredient.

However, the point at which many fail to achieve their physical goals is that the amount of protein needed is much more than they initially thought.

The general consensus is that the amount of protein required per day is 70-80 gr. This amount proved to be wrong. Protein is a necessary, indispensable chemical compound for many of the biological processes in our body - in general, for the bodybuilders to develop their muscles.

Protein synthesis (conversion of amino acids to protein for repair and reconstitution of body cells) can only be carried out with adequate consumption of protein.

Advanced bodybuilders, who apply more tension to their muscles than normal people, are then fed with high protein content. A good starting amount (for a person who develops a bodybuilder) is to take 2 grams of protein in return for each kilogram of body weight. According to my experience, more is better. Many of them receive double the amount.

When it comes to work body building, eating a lot of protein is perhaps the second most important variable after work intensity. Protein-rich foods, eggs (food containing the highest protein), milk, chicken, and red meat.

The person should try to consume 30-40 gr of protein 5-7 times a day. One of the reasons for not reaching enough metrics is the lack of protein, and this is often associated with the problems of scheduling and planning the right meal, which in this case would be helpful to buy supplementation.

A good whey protein supplement (indicated as the most effective) will provide about 30 gr of protein when mixed with milk. The prominence of the protein is not really exaggerated. Daily meal contents (under normal conditions) can be:

Breakfast (8:00 am):
• An omelet with six eggs and a cheese
• A glass of milk
• A bowl of oatmeal

Morning-Lunch Break (10:30 am):
• Protein mixture with a glass of cut whey
• Two bananas
• Small bowl rice
• One slice of cheese (50 gr)

Lunch (12:30 pm):
• A piece of chicken breast
• Large bowl rice
• A glass of milk

Evening Snack (at 15:00):
• Protein mixture with a glass of cut whey
• An Apple
• A carrot
• Two sandwiches with peanut butter

Dinner (18:00):
• 350 gr steaks
• A glass of milk
• Two large potatoes
• 200 gr broccoli / cauliflower

Night Time (21:00):
• Protein mixture with a glass of cut whey
• Small bowl rice

Snack before bed (22:30, optional):
• Protein mixture with a glass of cut whey



3: Sleep 

The third step in muscle development: Sleep is very important for many reasons. Sleep helps the bodybuilder to synthesize the protein mentioned in the previous section, and for the next training session, the person is mentally defeated.

Sleep also helps testosterone and growth hormone production. One thing that should not be forgotten about sleeping is that it lasts for 8 hours or more without food.

This event is a disaster for a real weightlifter, because the muscles begin to break down (glyconeogenesis) to provide glycogen to the brain's other organs during sleep [Thanks to Kemal Kendir for comment on this paragraph below].

To avoid this, eat a high-protein meal before going to bed and repeat it immediately after you have left (if you do not practice aerobics on that day). The common view for sleeping is to sleep 7-8 hours per night. To achieve this, apply the following:

• Take a warm shower before going to bed
• Listen to some kind of relaxing music
• Consume a small amount of carbohydrates
• Every night at the same time
• Do not watch TV in bed
• Stay away from sleeping pills
• Do not use alcohol or cigarettes



4: Be Positive

Fourth step for muscle development: Positive thinking helps the muscle development process in a number of ways. If one can approach each training session with self-confidence and an expectation to achieve the point that he / she wants to achieve, the quality of the training will increase.

If one is in negative thoughts, this affects the training negatively.

E.g; The mind (controversially, the most important organ for bodybuilding) moves away from thinking about the goals to be achieved - in other words, there is a complete connection between the mind and the muscles, while trying to do an intense exercise on the one hand and negative things on the other.

If a person is in a negative mood, this development will also be adversely affected. The body should always be kept in a positive atmosphere, and what exactly should be done for development should never be kept out of sight.

What's more, thinking big thinks it to the utmost, and it is necessary to achieve goals as well.
To develop and maintain a positive form of mental behavior, do the following:

• Communicate with positive thinkers
• Practice positive personal verification (positive discourse, frequent repetition)
• Think of success



5: Stress Control

Fifth step for muscle development: Negative tension is perhaps the most destructive effect, alone, for someone with advanced muscle development. Everyone, anywhere, every day, a certain amount of tension is encountered. This is natural, and survival goes by from above.

Cooking, working and talking are always stressful and should never be avoided. But; These are generally non-distant and stress-positive directions. On the other hand, it is the tension that needs to be avoided because negative tension (grief) affects relaxation and development (key targets for every bodybuilder).

Cigarette smoking, excessive drinking, negative thinking, constant debate and sleep deprivation are always negative tensions and they cause high levels of cortisol release.

Cortisol is the main stress hormone in the body, and its release causes it; Vascular congestion, high blood pressure, some kind of resistance and escape from various organs and blood condensation. Cortisol completely consumes the protein texture and increases the degradation of the fat - which is exactly what the bodybuilder does not want.

The following techniques can be applied to provide effective voltage control:

• Feed well and exercise regularly.
• Develop your deep breathing technique.
• Try to be optimistic (avoid talking negatively to yourself)
• When you are confronted with a problem, focus on what is likely to be the future, rather than the problem itself.



6: Do Aerobics

Step six for muscle development: Contrary to rumors that muscle tissue breaks down, aerobics is actually necessary for muscle development. Aerobic does not only increase metabolism's ability to burn fat, it also provides for the expulsion of excess components (lactic acid), allowing oxygen and nutrients to be transported to the muscles to be used - allowing the muscles to grow and strengthen.

The important point in aerobics is to carefully plan the correct application period and intensity of activity to achieve successful results. Aerobic work done at low intensity (do not overdo it) and medium time (about 45 minutes) will be effective for the purpose of the bodybuilder. Stubborn walking is perhaps the most popular and effective aerobic variant for muscle growth. A good aerobic program might be:

• Mondays, Wednesdays and Fridays (6:30 am): 45 minutes of fast paced walk



7: Don't scare from healthy oil !

Seventh step for muscle development: When the goal is to develop and weaken the muscle, the consumption of fat is usually not considered. Oil consumption is not that simple. It should not be forgotten; There are various types of oils with separate functions.

It is advisable to avoid saturated fats (animal fats, solid fats at room temperature) as it can lead to a variety of heart diseases, including heart attacks.

But; It is recommended that all bodybuilders take nutrients containing a certain amount of saturated fat because cholesterol (usually found in foods containing saturated fat), saturated fat and all other fat sources increase the level of testosterone that contributes to increasing muscle mass (Berardi, 2004).

In fact, in a study conducted, it has been found that reducing the amount of fat (saturated fat) in the diet reduces both total and free testosterone levels.

Testosterone levels returned to normal after the start of feeding with oil again. This work underlines the importance of oil as a whole.

Essential Fatty Acids (TFA: Omega-3 alpha-linolenic acid and Omega-6 linoliec acid) are the oils most commonly said to be beneficial to bodybuilders. Omega-3, found in all cold water fish, and Omega-6, found in sunflower oil and sunflower oil, in the beef oil, sunflower oil and shrimp oil, should have a variety of functions and be included in everyone's diet when it comes to health in general terms.

Some of the functions mentioned above are:

• Generating an electric current that allows the heart to be thrown regularly
• To increase the production of peroxides that aid in the development of the immune system: TFA produces hormone-like eicosanoids. They regulate immunity and counter-reactions. Omega-3s, due to their anti-response properties, slow down natural immunity.
• Joint repair: TFA, together with calcium, C, D, K vitamins and boron, improves bone mineralization.



8: Far away from Over Training !

Eighth step for muscle development: One of the biggest problems is that very willing weights work in overdose. Excessive working conditions include a series of symptoms that disturb a person's motivation and deprive the bodybuilder of a continuous improvement - regression is the most common.

Despite all the signs indicating that it should not be terminated and returned to normal working tempos, it continues.

While struggling to develop excessive amounts of muscle in the muscles, the rest is forced to the limits of his body, unaware that rest is necessary for the muscles as well as the least intensive work. The lack of resting muscles leads to overdose.

The indication of overdose may be as follows:

• Physical: waking up with a high pulse rate, high blood pressure in the morning, increased joints and muscle aches, headache and tremors, fatigue, fatigue, insomnia, loss of appetite, injury, illness, chronic fatigue, insatiable thirst or water loss, Susceptibility to colds, constant small infections and internal changes, immune and functional changes in the central nervous system
• Psychological: Increased indifference is irritability, mood and sleep disorders, depression, anxiety, decreased concentration, loss of appetite

The ways to avoid overdose are:
• Limit or even reduce training periods to 45 minutes to reduce protein consumption in the amount that will cause significant cortisol release
• Resting and sleeping for a sufficient period of time
• Increase work intensity gradually over a period of time, rather than overworking at the start
• interrupting work from time to time to prevent the reduction of work intensity and, more importantly, to compensate for the onset of overdose work
• Feeding the bodybuilder's lifelong friendly protein and supplemented with the necessary vitamins and minerals. In case of malnutrition the body will easily collapse in the face of any workout stimulant.



9: Use Supplements

Ninth step for muscle development: The bodybuilder's diet (including all nutrients) forms the basis of one's exercise program. Many people develop their programs by adding additional products.

Complementary products, as the name suggests, should not form the basis of the diet, on the contrary. But this statement should not imply that complementary products are trivial, but rather important.

Various complementary products are suitable and concentrated units because of the important nutrients they contain and other anabolic (constitutive metabolism) components. As grocery stores contain a wide variety of complementary products and the food industry has developed from day to day, the key to this point is the consumer's need.

The bottom line here is the complementary product - the customer continues to come back to buy, because you are satisfied with the result you have achieved.

So complementary products work and must be part of the bodybuilding regime. But; Hani product works and which one is naughty? Perhaps the best way to do this is to try to find the right one. Some of the most commonly used complementary products include:

• Cutted Milk Protein: I think it is the best among the available products. If used correctly, it will also help other proteins that are idle (in food and complementary products) to work.
• Multi-Vitamins / Minerals: A good multi-vitamin product can function like an insurance policy to get rid of any nutrients. If a person has a certain nutritional deficiency (eg one of the B vitamins), some of the body functions may not work properly.
Creatine: Creatine monohydrate, the bodybuilding world has been a storm since 1992. Creatine assists in energy production and, as a result, allows a more intense workout. In addition, it makes the muscle cells supersaturated with water, which leads to further growth and strengthening of muscle fibers. Creatine is converted to creatine phosphatase after entering a muscle that is produced in our body (kidney, liver and pancreas) and muscles.
Creatine phosphate helps our ATP production, our main energy molecule. Bodybuilders are closely concerned with these effects of creatinine, and creatinine is now one of the main components of many athletic diets.
• L-Glutamine: Approximately 60% of the free amino acids in the muscles are L-glutamine. Therefore, L-Glutamine plays a very important role in protein metabolism. Other tissues also require L-Glutamine and will intervene in the muscles if they do not meet the required amount. For this reason, it is very important to make L-Glutamine supplementation for continuous saturation and repair of muscles.



10: Get Information
Tenth step for muscle development: Achieving success in body development involves a continuous learning and testing process. Reading such a article, examining sites such as sesamesusamm.com, enables the desired bodybuilder to be equipped with the information they need in their physical development work. Books, videos, and expert advice are also helpful for this purpose.

Those who do not learn the basic principles of bodybuilders, who want to learn about techniques and dietary principles and gain experience before, can not go beyond the initial stage.

Moreover, being aware of new scientific developments and what is happening in the bodybuilding world will help one go beyond his or her own genetic limits and make his physics better.
For up-to-date information:

• Read the latest research results
• Read Sesamesusam.com
• Speak with experts at the highest level of knowledge
• Read bodybuilding and form sports books