The Craziest Advices About Muscle Building You've Ever Heard | SC health gyan
The craziest advice about muscle building you've ever heard
This article is a complete guide for muscle building and I am going to tell you the following things
Table of contents
1. The science behind Muscles building
2. Facts about muscle building.
3. Deadly mistakes that you do while muscle building.
4. Celebrity diet plan for muscle building.
5. Top 6 protein supplements for muscle building.
6. Motivational YouTube videos for muscle building.
7. Motivational/Energetic song to listen while doing workouts.
8. Q&A
1. The science behind Muscle building
For making muscle you have to give stress to your muscles.
Your body that is now will always be like that if you will never give extra stress to your muscles.
Your body is adaptive means it can adapt itself in any situation that's why when your body feels stress/weight than it increases your muscles and also your body become strong so that next time you can withstand with stress/weight.
We can also see that who do very hard work like construction works their muscle automatically start increasing Because regularly their body gets the stress.
Muscles can be build by facing weight, Even then it is bodyweight or else free weight.
But do you know that your muscles do not increase when you are lifting weights in the gym or while doing push-ups, it increases when you are sleeping?
The process of muscle building is when you are lifting any type of weight than in your muscles come micro-tears and they start cracking at a very small level. For example, Suppose you have carried weight for 25 minutes then in this time your muscles will get so many cracks and will start repairing and your muscles will become more than before.
That's why it is very very important to take proper rest means you have to take minimum 8-9 hours of sleep every day.
That means, only lifting dumbbells in gym/fitness studio or doing push-ups will not make your muscles, Rest and nutrition are also very important in muscle building.
2. Facts about Muscle building
1. Weight is of two types from which you can build muscles, Bodyweight and free weight.
Free weight- when you Carry any outside weight like dumbbells or any other thing in order to build muscle is called free weight.
Bodyweight- when you carry your body as a way to build muscle is called body weight. like push-ups or pull-ups but bodyweight has the disadvantage that it does not impact our whole body like a free weight.
2. Work out it exercise increase Testosterone.
What is testosterone?
Ans- Testosterone is a male hormone and nowadays it is lacked in boys/men. Low mood, always feeling weakness, lack of happiness, hair falling, low confidence etc are because of low testosterone. And if you enhance it then you can solve all the above-mentioned problems. Various people take testosterone medications and many other harmful medicines but the fact is that it can also be increased by natural ways. The way is that by lifting any kind of weight you can increase it. Have you ever noticed that after lifting any kind of weight you feel will very happy or high confidence?
3. Protein is essential.
Protein is vital to have with every meal because it builds and maintains muscles. Aim for one gram of protein per pound of body weight a day — less active people need less — and that should be spread out over five or six small meals.
Note- Don’t go overboard, though. Excess protein, especially from animal sources, has been linked to kidney stones.
4. Timing lives the vital role
your workout, your body is screaming for nutrition. The sooner you refuel the tank, the quicker your body will recover and your muscles will grow. One simple strategy is to place in your gym bag a post-workout recovery mix and a shaker bottle that you can mix immediately following the workout.
5. lifting heavy weights isn't the key to build muscles.
The popular belief that the heavier weights you lift, the more muscle you are building has been slowly debunked in recent years. A study conducted by researchers from McMaster University and published in the Journal of Applied Physiology looked at two groups of men, each training for a total of 12 weeks. One group lifted heavier weights (up to 90% of max capacity) for fewer reps (8-12), while the other completed more reps (20-25) with lighter weights (50% max capacity). At the end of the trial, gains in muscle mass and muscle fibre size were found to be almost exactly the same.
So if you can’t do a heavyweight workout one day, you shouldn’t skip the gym altogether. Doubling up the reps on lighter weights should give you the same muscle-building effect. In a similar way, if certain exercises with heavyweights are causing pain, lower your number of reps. Fatigue is the key factor, according to the lead researcher on the study, whether that be achieved through heavy weights or a high number of reps.
3. Deadly mistakes that you do while muscle building.
1. Overtraining
Many people think that doing more workout makes more muscles and they go gym/fitness studio every day for more than 3-4 hours.
But that is not true as I have told you before that when you are giving stress to your muscles they get tired and that small crack does not enough time to get recover and your muscles did not grow/increase.
That's why it is important to give rest to your muscles and it is better to go your fitness studio four times a week for 1-2 hours, not more than that and whenever you feel that your muscles need rest today then feel free to skip going to your fitness studio that day.
2. Poor Nutrition
If a person goes to their fitness studio and also take care of giving rest to their muscles but then also their muscles don't increase.
The main reason behind this is improper nutrition, the nutrition value of their diet decrease which causes problems in gaining muscle.
I talk in about poor nutrition then, the person who wants to gain muscles eat anything in the name of calories consists of sweets, junk foods, fast foods, cake etc but that they do gain weight but gain so much of fat with it and creates problems in gaining muscles.
That's why it is very important for you that whenever you start a meal set your macros and micros so that you can gain muscle faster.
Don't only focus on proteins you need to also focus on the right amount of carbohydrates and good fats and also check that your protein intake isn't too low or too high.
Related- Foods required for muscles building.
3. Not drinking enough water
Your body is made up of two-thirds water. Out of that, two-thirds of that water is found in your muscle.
Your muscle cells are made up of protein and water and if you want to gain more of it you need to increase your water intake.
The usual 6 to 8 glasses a day is a good guideline but a more accurate approach is to drink half your weight in ounces of water each day.
So, with our 150-pound example, you should be drinking approximately 75 ounces of water a day – the average cup has about 8 oz in it, this equals around 9 cups a day.
4. lack of intensity
If I tell you that meaning of intensity in my terms, it is that whenever I go to the gym my weight selection will be such that my range of motion is better and my control over the weight is good. So that I can target exactly the muscles that I want to train.
This doesn't mean that you select such lightweights that your muscle isn't fatigued at all.
So whenever you got to your gym/fitness studio to perform which your muscles get fatigued along with a proper range of motion.
You also need to check your posture so that your working muscles get better involved while performing those exercises.
5. No planning of workout session
That last but no the least mistake is that many of you don't plan when they should be eating their pre-workout meal and what to eat in the meal.
And also many of you never plan in the gym that how many sets and repetitions of an exercise they should perform. Even after finishing their workout, they don't have any plan for their workout meal what should be eaten and how much to eat.
And they get so many problems in building muscles. That's why it is better to plan all of the above-mentioned things.
4. Celebrity diet plan for muscle building
1. Tiger Shroff
Tiger Shroff is a pure vegetarian and max all his diet contain non-veg food items and he includes plenty of proteins and lentils. He allows himself for a cheat day once in a week.
Meal#1: 8 egg whites and 50gm of oats with 250ml of milk.
Meal#2: 1 scoop whey protein with 30gm dry fruits (like almond, cashew nuts)
Meal#3: Brown rice with 150gm chicken/fish and boiled vegetables.
Meal#4: Protein Shake (he keeps it light because he has his gymnastic class)
Meal#5: 200gm of fish and broccoli or beans.
2. Vidyut Jamwal
Vidyut Jamwal eat 7 meals per day which are a purely vegetarian diet
Meal#1: A bowl of muesli as a pre-workout meal.
Meal#2: 1 scoop of whey protein as a post-workout meal.
Meal#3: 4 piece of Idli for breakfast.
Meal#4: 2 chapati (roti) with vegetables and dal with lunch.
Meal#5: 1 plate of Upama before hitting his martial art.
Meal#6: 200gm of tofu after his martial art class with 1 scoop of protein.
Meal#7: He eats 2 chapati (roti) and veggies for dinner.
3. Dwayne Johnson (The Rock)
This is a regular diet plan of Dwayne johnson when he his not building muscle mass for his new movies.
Meal#1: 3 egg whites,1 whole egg,1glass watermelon juice.
Meal#2: 2 chicken,3 cup broccoli,1 protein shake, 2 bell pepper,3 cup mushroom.
Meal#3: 200gm fish, 2 cup rice and 1 cup asparagus.
Meal#4: 100Z steak,3 baked potatoes, 8 asparagus tip, 1 glass orange juice.
Meal#5: 1scoop of protein, 10 egg whites.
4. John Cena
Meal#1: Oatmeal with applesauce and raisins, 2 whole eggs and 6 egg whites.
Meal#2: 1 bar of protein.
Meal#3: Vegetables with 200gm of brown rice and 2 chicken breasts.
Meal#4: Pita bread with tuna.
Meal#5: 1 scoop of protein with a banana.
Meal#6: Brown rice/Pasta, Vegetables, Salad with chicken/fish.
Meal#7: 150gm of panner with 1 scoop of protein.
5. John Abraham
Meal#1: 6 egg whites,3 brown bread and 1 cup black coffee
Meal#2: 1 scoop of whey protein with 250ml of milk.
Meal#3: 2 chapati (roti), 1 bowl of dal, 150gm, of chicken, 1 plate vegetables.
Meal#4: 4 egg whites, 1 Banna, smash boiled potato and green tea.
Meal#5: 1 scoop whey protein and 1 banana.
Meal#6: 150gm of fish and 200gm of brown rice.
5. Some best protein supplements for muscle building.
1. Optimum Nutrition (ON) Gold Standard 100% Whey Protein Powder.
Buy now- https://amzn.to/3kK9ZIu
2. AS-IT-IS Nutrition Whey Protein Concentrate 80% Unflavoured.

Description: AS-IT-IS Whey is undenatured and is manufactured by cold-processing keeping in consideration to preserve the nutritional values, biological and functional properties of Whey. Our fast-digesting, high-quality Whey dissolves quickly in water and is rapidly digested to help you reap the benefits of your workout by flooding crucial amino acids required for muscle repair and muscle regrowth.
Buy now- https://amzn.to/2XQqI33
3. MuscleBlaze Super Mass Gainer XXL.

Description: MuscleBlaze Super Gainer XXL is a high-calorie sports nutrition supplement which is the perfect way to gain sturdy muscles. The unique blend of protein and complex carbs in 1:5 ratio provides with the fuel to muscles for quick recovery and muscle synthesis.
The calories are derived from the clean and high-quality carbs and there is zero added sugar in it so that you can be sure that each serving is composed of nothing but the best. With the power of 27 vitamins and minerals, this mass gain formula is crafted to lift your muscles inches and weight by impressive numbers.
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4. Optimum Nutrition (ON) Serious Mass Weight Gainer.

Description: Serious Mass is the ultimate in weight gain formulas. With 1,250 calories per serving and 50 grams of protein for muscle recovery support, this instantized powder makes the ideal post-workout and between meals shake for sizing up your goals. Serious Mass provides you with the tools you need to pack on the pounds and help you develop the physique you’ve always wanted.
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5. MuscleBlaze Raw Whey Protein Concentrate.

Description: MuscleBlaze Raw Whey Protein is the most immaculate Whey Protein Powder available in the market. It is an unsweetened and unflavored Whey Protein health supplement powder with minimal processing to ensure the nutrients of Whey Protein Concentrate are being preserved in their most original form. The product delivers 80% protein content and helps in building lean muscle, enhance recovery and reduce muscle loss. It is manufactured using only one ingredient – 80% Whey Protein Concentrate to deliver 24g of protein content per 30g serving.
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6. Sinew Nutrition Instantised Raw & Real Whey Protein.

Description: #6 Sinew Nutrition Whey Protein Concentrate 79% Instantised, Unflavoured is produced in the UNITED STATES via proprietary filtration process that concentrates native whey proteins in a highly purified form. Sinew's goal is to ensure that our whey products work well in as many specific applications as possible. To accomplish this, we utilize an advanced filtration system that processes the incoming whey in a gentle fashion to prevent the protein structure from becoming denatured. Ingredients: Whey Protein Concentrate 79% (Instantised) Flavour: Unflavoured. Best Use: Consume 1.7g of protein/kg of body weight/day. Mix 1 serving, 30 gm to 250ml-300ml of skimmed milk or water. Stir/Shake for a while until the powder is completely dissolved.
Immediately after workout Right before sleeping
First thing in the morning
30 minutes before workout
Caution: This product contains milk and dairy derivatives, hence is not suitable for people with lactose intolerance. People with medical conditions should consult the doctor before taking this whey protein. In case of any discomfort, discontinue use & seek physician’s help.
The above-mentioned protein supplements are the top 6 protein supplements of amazon.in and all the description is taken from amazon.in only. Taking them regularly, you will definitely se the results.
Buy now- https://amzn.to/3io3CZk
6. Motivational YouTube videos for muscle building.
7. Motivational/Energetic song to listen while doing workouts.
- Kar har maidan Fateh
- Brothers anthem
- Jai ho
- Chalta
- Jee karda
- Believer
- Hall of fame
- Best of me
- Titanium
- Champion
Q&A
Of, curse you can build muscles by doing bodyweight exercises and some examples of this are push-ups, pull-ups, squats, lunge.
Thank you for all this advices now I can build muscles easily.
ReplyDeleteYour welcome.
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