about my hobies-bodybilding-8 things you must do to bild maximum muscle continue

3.Increase your water intake.

Water is an absolutely critical component to the muscle-building process and to overall body health in general. Failing to keep yourself properly hydrated throughout the day will have a negative impact on literally every single process within your entire body!
Most people know that they should be drinking "plenty" of water every day, but how many actually do?
If you really paid close attention to your water intake you'd probably be surprised at how little you actually consume.
What makes proper water intake so amazingly important?
Well for starters, it’s the most abundant element in your body. It is ranked only 2nd to oxygen as being essential to life.
Your body can survive for weeks without food, but without water you'd be dead in just a few days.
Roughly 80% of your body is made up of water; the brain is 85% water and lean muscle tissue is 70% water.
Research has shown that being even slightly dehydrated can decrease strength and physical performance significantly. In fact, merely a 3-4% drop in your body's water levels will lead to a 10-20% decrease in muscle contractions.
Not only will water increase your strength, but it also plays a large role in preventing injuries in the gym. Highly intensive training over a long period of time can put unwanted stress on your joints and connective tissue, and water helps to fight against this stress by lubricating the joints and forming a protective "cushion" around them.
So, just how much water is enough?
To find out how many ounces of water you should be consuming every day, multiply your bodyweight by 0.6. So if you weigh 150 pounds, you should be consuming around 90 ounces of water every day.
150 x 0.6 = 90
I know it sounds like a lot, but if you plan your day out properly it shouldn't be a problem. Keep a water bottle with you at all times and sip from it periodically. Keep water in the places where you spend most of your time: in your car, at work, on your nightstand etc.
Another good method to ensure that you drink enough water is to pre-fill a few 16 ounce bottles at the beginning of the day. This way you can have a visual representation of where your water consumption is at any point in the day.
For the first few days you'll probably find yourself running to the bathroom quite frequently, but your body will soon adapt to the increased water volume and this will no longer be a problem.

4.Keep a detailed record of every workout that you perform.

This muscle-building technique should form the underlying basis for your entire workout plan. When it comes to structuring a proper approach in the gym, this is the most important overall factor, bar none.
Everyone is so obsessed with all of the specific principles in the gym (such as exercise selection, rep ranges, which days to spend in the gym, how many sets to perform etc.) that they fail to see the big picture.
Regardless of what type of approach you are taking in the gym, the underlying factor for success is progression.
Our bodies build muscle because of an adaptive response to the environment. When you go to the gym, you break down your muscle fibers by training with weights. Your body senses this as a potential threat to its survival and will react accordingly by rebuilding the damaged fibers larger and stronger in order to protect against any possible future threat.
Therefore, in order to make continual gains in muscle size and strength, you must focus on progressing in the gym from week to week in order to consistently increase the stress level.
Progression can take 2 main forms:
a) Increasing the amount of weight lifted on a specific exercise. b) Increasing the number of reps performed with a given weight on a given exercise.
If you’re able to improve on at least one of the above factors each week in the gym, your body will be given continual incentive to grow larger and stronger.
If you neglect these factors and enter the gym without a concrete plan in mind, you’ll be ignoring the very foundation of the entire muscle growth process, and your gains will surely stagnate.

5.Be prepared to train HARD!
If you think that building muscle is going to be a walk in the park and that you can simply enter the gym, “go through the motions” and then go home, you are sadly mistaken.
The reality is that if you want to experience any appreciable gains in muscle size and strength, you’re going to have to be prepared to train hard. This is one of the key factors separating those who make modest gains from those who make outstanding gains.
Most people just plain don’t train hard enough!
As soon as the exercise starts to get difficult their spotter jumps in and begins needlessly assisting them, or they simply put the weight down altogether.
BIG mistake!
The gym is a war zone, and if you want to be victorious, you must be willing to endure the battle.
Intense weightlifting is perceived as a threat to your survival, and the body responds to this by increasing the size and strength of the muscles to battle against the threat. Therefore, in order to see the most dramatic response in size and strength, you must push your body as hard as you safely can.
This can be achieved by performing all sets in the gym to the point of concentric muscular failure…
Concentric Muscular Failure: The point at which no further positive repetitions can be performed using proper form despite your greatest efforts.
This is very challenging and will require a lot of mental toughness on your part. I’m not going to sit here and feed you a pack of lies by saying that training for muscle size is an easy task. It’s not!

6.Avoid overtraining by limiting your overall workout volume and by providing your body with sufficient recovery time in between workouts

This is one of the most common and most deadly mistakes that almost all beginners run into. They naturally assume that the more overall work they perform in the gym, the greater their results will be.
Heck, when I was a beginner myself I thought the same thing.
Who can blame us for thinking that?
In almost all aspects of life this basic logic holds true. If you want to perform well on a school test, you need to maximize your studying time. If you want to improve your skills in a specific sport, you need to practice as much as possible.
When it comes to training for muscular size and strength, you can take this basic logic and toss it right out the window, down the street and around the corner!
The key thing to realize is that your muscles will NOT grow larger and stronger if they are stressed beyond the point of recovery. Remember, training with weights is merely an activity that sets the wheels in motion; it “sparks” the muscle growth process and “tells” your body to start building new muscle tissue… But the actual growth process takes place away from the gym while you’re eating and resting.
If you disturb the recovery process, your muscles cannot rebuild themselves.
Overtraining is your number one enemy! Your goal in the gym is to perform the minimum amount of work necessary in order to yield an adaptive response from the body, and not a THING more.
You can avoid overtraining in the following ways…


1) Limit the number of sets that you perform during each workout – You should perform a total of 5-7 sets for large muscle groups (chest, back and thighs) and 2-4 total sets for small muscle groups (shoulders, biceps, triceps, calves and abs). And remember, this is total sets per WORKOUT, not per exercise.
2) Limit the amount of time spent in the gym – Each workout should not last for any more than 1 hour. This time frame comes into play beginning with your first muscle-building set and ends with your final muscle-building set.
3) Limit your training frequency for each muscle group – Each specific muscle group should only be directly stimulated once per week in order to allow for full recovery time. If you’ve been following the “more is better” mentality then you may find it hard to let go of, but believe me, as long as you train hard, you do NOT need to train often or with very many sets and exercises.
In fact, performing too much work in the gym may actually cause your muscles to become smaller and weaker.

7.Stop placing so much of your emphasis on dietary supplements
A supplement is just that… a supplement.
It is there to supplement your diet by filling in the missing gaps and by providing you with greater amounts of specific nutrients that will slightly speed up your progress. Supplements are NOT there to do the work for you and will only play a small role in your overall success in the gym.
Stop falling for the multi-million dollar ads that talk about the latest “revolutionary discovery” that will allow you to build 25 pounds of muscle while you lie on the couch.
As advanced as we’ve become as a society, the basic rules of hard work and dedication still apply. If you want to change your physique, then hard training in the gym and a consistent diet plan is the only true way to get there.
Now, this doesn’t mean that I’m AGAINST the use of supplements; I’m merely against the over-use and over-emphasis of supplements. There are a few good, solid, effective products out there that I do recommend, but only as a small part of your overall approach.

8.Understand that application and consistency is EVERYTHING

You can have the most effective workout schedule possible, the most intelligent diet approach available and the most intimate understanding of muscle growth from every possible angle, but without the inner drive and motivation to succeed you will get nowhere, and very fast.
Just as the famous saying goes…
“Knowing is NOT enough. You must APPLY!”
Those who make the greatest gains in muscular size and strength are the ones who are able to continually and systematically implement the proper techniques on a consistent basis.
Building muscle is a result of the cumulative effect of small steps.
Sure, performing 1 extra rep on your bench press will not make a huge difference to your overall results, and neither will consuming a single meal. However, over the long haul, all of those extra reps you perform and all of those single meals you consume will decide your overall success.
If you work hard and complete all of your muscle-building tasks in a consistent fashion, all of those individual steps will equate to massive gains in overall size and strength.
It is those who are willing to persevere that will succeed.
It is those who are willing to rise above laziness that will end up with the most impressive results.
I mean let's face it, everyone wants to be strong and muscular. If this is the case, why isn't everyone strong and muscular? It's because only certain people have the proper drive and motivation that it takes to get there.
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