What age should I start getting muscles and growing abs?
What is the Right Age to Build Muscles
WHAT FACTORS AFFECT MUSCLE GROWTH
Age is not a barrier to building muscle mass. As long as you pump iron hard enough to challenge your muscle tissues eat clean and healthy and get ample rest which allows growth hormones to do their job building muscles should not be a challenge. Still once you are past thirty you tend to lose muscle mass and you need to work a way out to arrest the muscle loss and build new muscle tissues. The factors that affect muscle growth for all ages are:
1. Start young
Late teens and early twenties are the perfect age to start bodybuilding. Puberty and bodybuilding are closely related because this is the fastest time for muscle growth. Between, 17-25, you will experience testosterone driven growth burst in your muscles. However you need to be moderate with your workouts and its intensity. Follow the 10 percent rule and raise the intensity by one-tenth at a time so that your body gets ample stimulus to grow. However this does not mean that you will not grow bigger after you have crossed this age, only the pace slows down a bit.
2. Are you training for the first time?
If you pick up the iron after leading a sedentary life for a while you recruit new muscle fibers which strengthen your muscle tissues and make them stronger and more visible. In the first 12 weeks, it is not uncommon to see 10, 20 or 30 percent increase in strength. In the first three months of training you will burn fat at a higher rate and your muscle tissues will pull in water and swell in size.
3. Remain consistent in your efforts
Slow and steady wins the race, actually builds the muscle. Do not train insane. You might risk an injury and it will make it difficult for you to lift heavy till you recover. Inactivity will result in the loss of your hard-earned muscle. Therefore train consistently and reasonably. Perform lunges squats and exercises that work your quad muscles hamstrings. Be sure that resistance levels and the number of reps are high enough to fatigue your muscle tissues. ACSM recommends 8-12 reps for each exercise
4. Alternate muscle groups
Exercises such as a squat, bicep curl and bench press give you the best return for your time and energy burning more calories and addressing more muscles. When you weight train your muscle tissues suffer from microscopic injuries that get rebuilt with protein rich diet and adequate rest. Until you allow your muscles to rest enough you cannot rebuild those.
The ACSM recommends a three-day split as follows:
Day one: Chest triceps and shoulders
Day two: Lower body quads hamstrings gluteals hip abductors and calves
Day three: back biceps and abs
5. Do you drink enough water?
Your muscles are more than 70 percent water. When you challenge your muscles during resistance training they contract. During this contraction water is driven from the blood into muscle cells and surrounding areas that make those muscles swell
The American College of Sports Medicine recommendation on water intake:
Before exercise: 600ml 1 tall glass of water
1 hour of workout requires at least 1200ml 2 tall glasses of water for proper hydration.
6. Add cardio to your workout schedule
Cardio for muscle building? You might be surprised but this is true. Moderate cardio increases blood flow to your muscle tissues which helps your body repair muscle damage quickly. Cardio is good for your cardiovascular system which benefits anyone.
7. Get the right supplements
Supplements can fill in the dietary gaps and give you a muscle-building edge. A whey protein shake remains a must after your workout to provide immediate nutrition to your muscle tissues irrespective of your age. A fish oil supplement or flaxseed supplement for vegetarians provides essential omega 3 fatty acids which keeps your joints limber and active. If you are looking to fill out mass gainers will help you add the necessary bulk.