The Best Muscle Builders

Muscular bodies have remained in style for a long time among men, though the more muscular and bulky body has been replaced with the toned look. Many exercise fads offer quick ways to build muscle, but the most effective muscle building techniques are the traditional methods that include strength training, eating, sleeping and staying hydrated.

  1. Strength Training

    • Weight training is the primary way that most bodybuilders increase their muscle mass. Weight trainers place weight on the muscles and perform repetitive movements -- called repetitions -- to strain the muscles and encourage them to grow stronger. The size of the muscles is increased when the muscles lift heavier weights over time. Strength trainers have the choice of either lifting lighter weights for more repetitions or lifting heavier weights for less repetitions, since the muscles will not be able to lift the heavier weights as many times in a row. Lifting heavier weights with fewer repetitions tends to create muscles that are bigger and bulkier, while lifting lighter weights for more repetitions tends to create more toned muscles. When beginning strength training, strength trainers should start off slow since the muscles will not immediately be prepared for lifting heavy weights and these weights can be dangerous. A spotter should always be used when lifting weights, especially when squatting and bench pressing. To get the maximum benefit out of strength training, free weights should be used instead of an exercise machine.

    Exercises

    • The most effective exercises for building muscles are those that target a lot of muscle groups simultaneously. Most of the upper body can be targeted by bench pressing, while most of the lower body can be targeted by squatting with a heavy barbell resting on the shoulders behind the head.

    Calories

    • Calories, primarily proteins, are needed to build muscles. Muscles are made out of protein and the body needs this fuel to grow. However, the body will need a diverse array of nutrients to be able to perform effectively.

    Recovery

    • Strength training should be performed five to six days a week instead of every day, since the body needs a day to recover. If the muscles are not given a chance to recover, the body will never get a chance to build the new, stronger muscles. Sleeping 8 hours a night helps maximize the amount of growth hormones that the body releases.

    Hydration

    • Water is important for muscle rejuvenation. Protein is used to repair muscle tears that occur during strength training. The body has a harder time synthesizing protein when it does not have enough water in it. Also, strength training causes the body temperature to rise and hydration is necessary for cooling the body.