How To Get Muscles
How To Get Muscles
In this VideoJug video, fitness instructor Dan Roberts will be giving a set of tips and techniques on how to develop muscles.
So, how to get muscles? If you want to get muscles, the essential, key, fundamental principle is you need to put them under stress. Now, there's lots of ways to put your muscles under stress. I'm going to show you two different ways, one using your body weight and secondly, using some piece of equipment, some dumbbells.
Now, the point is it is not just kind of important what type of exercise you do, it's how intensely you work. If I do a dumbbell curl using this which is seven and a half kilos and I do it ten times and put it down, it will make absolutely no difference to my body because I can do it. If it was seventeen and a half kilos, that would be a real big challenge for me, I can do a handful, that would actually put stress on my muscles and they would develop and they would grow.
So let's have a look at one of the best body weight exercises you can do. This is quite advanced, usually for guys who are quite strong. I'm going to do a dip, and you fall slightly, dropping down low, pushing up straight from the arms.
Now, if I did as many as I could, just doing one set is enough to put stress on my body, and particular with that exercise, it is my triceps, back of the arm, a little bit of the shoulders and pectoral major of the chest. And if you do those enough, they will be under stress and they will grow stronger. So, your muscles are made up of muscle fibers which kind of interlock like this.
When they are put under stress, they are stretched out and it basically hurts. That's why a lot of people feel a lot of pain the day or so after training. And then, very basically, your body goes, "Oh, I don't like that, it hurts.
We're going to make sure we grow back a little bit stronger.” And they go back, a little bit stronger, a little bit bigger, so your muscles look bigger. So the key thing is make sure the exercises are difficult, push yourself hard.
It doesn't matter if you are working your chest or legs or whatever. Whatever area that you work, your abs or your legs, that is the area that will grow stronger and you will get muscles in that particular area. Another really important thing is to have protein.
To really fully get the benefits of this kind of adaptation principle, you have to have two grams of protein per kilogram of body weight. So if you weigh seventy-five kilos, you would be eating one hundred and fifty grams per day. Bear in mind a piece of chicken, chicken breast, is just about thirty grams and that's why a lot of people who go to the gym use protein shakes as they are kind of an easier way to get your protein requirements in.
And that's some tips on how to get muscles. .