Muscle Build Research Paper

Muscle building quickly is one goal a lot of body builders try to work hard on. As much as they also go for definition, shape and symmetry, these things are usually secondary for the goal of building muscle mass, at least for serious body builders. Most, if not all of them, adhere to the belief that having muscle mass is what separates a truly spectacular physique from the average person who just wants to flaunt an aesthetically nice and toned body.

The first tip that people should take notice of when trying to build muscles is to avoid methods that promise quick fixes but end up being hazardous. In order to build muscles quickly, there is the strong urge for people, especially beginners, to use steroids, as these substances yield noticeable results in terms of getting muscle mass faster and with less effort. However, steroids have a dark side that exposes
itself for years after they were used. So, for people who want to build muscles quickly, but do not want to get nasty side effects, it is better to stick to a disciplined workout routine rather than trying drastic but dangerous fixes like steroids.

The three most crucial factors to increase muscle mass are a workout routine that would challenge the muscles, the right diet, and the taking of the right body supplements.
The three go hand in hand, as the right supplements and diet should give the body a stable supply of proteins, which in turn will be excreted by the muscles through lactic acid that they produce after being subjected to an intense workout routine. Thus, it is always advised for those interested in muscle building quickly to include as much protein sources like lean red meat in their diet. Meat has the right amounts of protein needed to give your efforts ate increasing muscle mass a definite boost.

As for other kinds of food aside from meat that would benefit someone in gaining muscles, the answer can be found in the sea. Fish, especially those that have a rich omega fatty acid content, is recommended food for those who want to increase their muscle mass. Omega fatty acids increase the sensitivity of muscles to insulin, which in turn, allows it to enter the muscles. These acids also allow muscles to efficiently store glutamine and
glycogen.

For achieving higher muscle mass, it is important to know what kind of exercises will aid your cause. It should be known that aerobic exercises, while beneficial for losing weight and necessary for maintaining heart rate, but does not help directly in building muscles. In fact, aerobic exercises consume branched chain amino acids and glycogen that does not help in gaining muscles and the recovery process. Thus, they are only good as warm-up exercises, but not as main muscle gaining exercises. Compound exercises, on the other hand, promote muscle growth in all parts of the body, as they have an effect on how big muscle fibers are. They also increase the size between muscles for them to separate and expand.

Alas, for muscle building quickly, free weights are more recommended over machines. This is because free weights encourage ancillary muscles to work, building compound mass. In addition, machines do not really allow more movement, which restricts the number of muscles that can be worked on.