Online Safety Community

Things to Keep In Mind for Effective Muscle Building

The American Heart Association and the ACSM or “American College of Sports Medicine”had actually come up with their latest recommendations for physical fitness and activity. They suggested that Americans must perform and incorporate some sort of a resistance training program along with their regular cardio workouts minimum twice every week and they must focus on making the major muscle group work actively. Here are some of the things to keep in mind and follow religiously if you wish to build your muscles effectively.

Trimming Your Training Period Could Prove To Be Fruitful

You must follow bodybuilding expert’s mantra if you are hoping to build muscles effectively. Your body seems to be just like dynamite. If you keep poking it using a pencil all day, certainly it would not explode. All you need to do is to effectively hammer it once and see the explosion happen. It is better to concentrate on 40 minutes of rigorous training as compared to 90 minutes of sheer nonsense. 40 minutes devoted to hard training is enough to give you an enviable lean core.

Do Not Get Stuck at the Same Exercises

It is better not to perform the same workout again and again. It could be pretty boring and ineffective. Experts never perform the same exercises twice. Monotony is your greatest enemy and would be draining away all your motivational spirits.  Moreover, if you keep training and working on the same set of muscles 7 days a week, there could be strength imbalances and you may get injured by ignoring the stabilizing muscles.

Know Your Goals & Targets

Before you start training, it is important to know your objective precisely. Why exactly are you trying to opt for muscle building? You must be 100 percent sure about the reason why you are concentrating on building your body. You need to be dedicated and serious. It should not be a casual or a passing phase. You should not go for half-hearted workout sessions. If you train hard and with full concentration, you would start seeing the results and nothing could be a better motivator than that.

Eat Smart

Muscle building necessitates a careful and conscious balance of fats, carbohydrates, and proteins. You must incorporate a lot of minerals and vitamins in your diet. Do not consume carbohydrate-heavy foods that could trigger insulin levels to go up. This could be resulting in inhibiting or arresting the growth hormones that boost muscle growth. Stick to five to six small and balanced meals daily. Remember protein is the key to build up muscle mass. You would be requiring the essential amino acids. You may rely on supplements and protein shakes. You may avail the best prohormone stack at

Adequate Sleep Is Necessary

Factors like depression, high blood pressure, and even sleep deprivation could be responsible for inhibiting the growth hormone that helps in muscle building. You must try and get a minimum of seven to eight hours of sound sleep at night.


You must keep the above dictates in mind and try to follow them religiously. However, you could give a serious thought about hiring a qualified and experienced trainer to guide you every step of the way. Your trainer must be equipped with relevant certifications provided by the American Council on Exercise, National Academy of Sports Medicine, or ACSM. It would be great if your trainer has additional certifications in first aid and CPR.

Views: 216


You need to be a member of Online Safety Community to add comments!

Join Online Safety Community

Take our poll!

Take our poll!

Latest Activity

Jam Blanco posted a blog post

Appropriate Safety Masks to Use to Avoid Inhaling Asbestos

Workers from practically all trades, from factory workers to roofers, carpenters, auto mechanics, plumbers, and others are in danger of being exposed to asbestos on the job. Studies prove that individuals…See More
1 hour ago
Adam Fleaming posted a blog post

Virtual healthcare has to be understood and used for what it can offer

Among the many offshoots of the growth of technology; virtual healthcare is a very recent and important development. In simple language, virtual healthcare, a term easy enough to understand, is the use of technologies that enable remote consultation and monitoring of healthcare.Putting technologies to remote use has been in use for a while now, what with corporate entities carrying out conferences and virtual conferences at the push of a button. Virtual technology has also been in widespread…See More
7 hours ago
Mark Nilson posted events
8 hours ago
John Robinson posted events
10 hours ago


Understanding Data Parallelism in MapReduce

In order to understand the goals of MapReduce, it is important to realize for which scenarios MapReduce is optimized. The MapReduce programming model is created for processing data which requires…Continue

Tags: program, Implementation, Mapreduce

Started by gracylayla Mar 14.

Automation Anywhere. How do I pick a value from dropdown

Automation Anywhere. How do I pick a value from dropdown. I tried 'set text' from a copied variable. Its very slow, and also doesnt…Continue

Tags: anywhere, automation

Started by emmablisa Mar 9.

TensorFlow serving vs TensorFlow service

I have a question regarding the difference between TensorFlow Serving versus TensorFlow service. (Sorry that I'm not familiar with this at all.)I found TensorFlow serving's definition, which is "…Continue

Tags: training, online, tensorflow

Started by emmablisa Feb 27.

Proper maintenance for Hi Vis clothing

Can you tell me how to properly take care of Hi Vis jackets? I recently purchased a few ones from this…Continue

Started by Lily Osborn Feb 25.

Forklift Operator Requirements 1 Reply

At our company we have a lot of forklift traffic that has to share the same aisles as our pedestrians. We limit the speed of our lifts to 3 mph.  I am wanting to find out what requirements for…Continue

Started by Rick Briggs. Last reply by Tony Ferraro Feb 25.



© 2018   Created by Safety Community.   Powered by

Badges  |  Report an Issue  |  Terms of Service