Are you unsatisfied with your physique? Do you wish to enhance it by bulking up in all the right places? Then you have to do the work in the weight room. There is simply no way around it. Follow the best bodybuilders in the world and see how they train. You will see them spending lots of time inside the gym, lifting massive barbells. They also eat a ton throughout the day. Of course, there is a science in all of these. You can’t get a membership, pick any weight, and expect to look like them in a few months. It takes a while to be good at bodybuilding, even with the right techniques.
The first thing that you should do is to make sure that you are lifting the right load. Light and heavyweights serve different purposes. If you are an endurance athlete who doesn’t want to bulk up but wishes to gain some strength, then it is alright to go for the lighter end of the spectrum. Perhaps you can lift them as much as 20 times in one go. For bodybuilders, aim for a load that you can lift for 4-6 times before failure. This should be around 80% of your one-rep max.
You need to be able to perform the movements correctly. Check your form at all times. Learn how to position your body throughout the range of motion. This ensures that you will be hitting all the right muscles for maximum benefit. It also prevents you from suffering a debilitating injury that can set you back months or worse. If you are a beginner, learn from an experienced and competent trainer to lay a good foundation. It’s worth the money that you’ll pay them because your progress will be relatively rapid and focused compared to someone who is just doing trial and error.
Remember that rest is part of training in many ways. First of all, you need to have enough rest between sets when you are lifting weights. This gives you just enough time to recover and complete the next game. For instance, you can do five reps, rest for 2 minutes, and do another five reps. There should also be enough time between sessions at the gym, mainly when targeting muscle groups. You can’t train your arms seven days a week. Instead of getting bigger, you will only end up fatigued or injured. Focus on the legs, arms, and core on separate days with rest in between.
Understand that what you are doing during training is stressing your body. You are creating a stimulus that will force it to adapt and grow. There will be microtears in your muscles because you are pushing their limits, but this is okay as long as you provide adequate recovery time. They will build back up stronger as long as you get the right nutrition to support this activity. Be sure to consume plenty of protein through whole foods or supplements.