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Many bodybuilders especially amateur weight lifters and bodybuilders enjoy the odd alcohol beverage now and then whether it be a glass of wine, beer or spirits. Here we ask just what affect this has on our body and is it ok to drink if we want to build up muscles.

Unfortunately alcohol interferes with many chemical reactions in the body that are productive in order to build muscle up. The effects of alcohol are felt by the body for at least a couple of days as it is processed very gradually and can affect performance negatively for up to 48 hours after you drank your last glass. 

Just two normal drinks of alcohol can reduce reaction time, lower strength levels, interfere with balance and hand eye co-ordination and increase fatigue. As a bodybuilder or indeed anyone seeking a decent athletic performance all of these will limit your ability to build muscle up.

The liver processes alcohol at the expense of glycogen which is the carbohydrate and fuel for the body therefore leaving the body with less energy and more fatigued. It is this that causes increased fatigue. If the body is not using glycogen efficiently then the cellular functions of the body will not run as efficiently and muscle growth will inevitably suffer.

Alcoholic drinks interfere with the fluid and electrolytes inside the kidneys thus causing dehydration. The kidneys are responsible for regulation of supplying cells with nutrients for growth and repair and also for cellular waste removal.To process alcohol the kidneys have to filter water vast amounts of water from various parts of the body including the brain, this may dehydrate the body and scupper attempts at athletic performance and muscle building training sessions.

Tachycardia an abnormally fast heartbeat may be caused by alcohol consumption which also causes high blood pressure in some people. Whats more sleep is a time for the body to grow but this is disrupted by alcohol consumption. It also reduces the ease at which the body can absorb vitamins and minerals, these of course play crucial roles in metabolic functions for muscle growth.

Affected greatly will also be the brains thought processes. If the amount of glycogen that makes it to the brain is not adequate then slow dioriented thinking will of then be the result. Unfortunately alcoholic drinks can cause a decrease in your motivation and drive which of course is crucial for success in any field!

So bearing all this in mind, clearly if you are seriously want to build up muscle then you are going to have to lay of the alcohol. Even the recommended daily amount effects the body adversely! Indeed there are many more effects that alcohol has on the body but they are beyond the scope of this article.

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When building muscle up without even knowing it you can put your self at serious risk of injury, illness and dramatically restrict your progress. Sure it is fantastic that you wish to train and build muscle up but at the same time just one single injury, one moment of carelessness can put you out of action for weeks or months and with consequences related to both health and financial matters. With this in mind the guidelines that follow should allow you to avoid such traumatic incidents. Here we go with our build muscle up safely guidelines:

1) Always check and double check you have put the barbell collars on before you start lifting. Even a slight loseness can unbalance the bar and make side weigh more. The heavier side will force it’s way down and the weight disc may slide even further until it drops off. If this happens the heavy side will force the light side to be thrown upwards. Next the barbell will flip mercilessly through the air and possibly cause real damage to people or equipment!

2) If you are doing one rep maximum lifts then do so with a spotter. This is someone who can aid you should you not be able to push or lift the bar back up. The last thing you want to occur is to have yourself stuck weighted down by a heavy barbell, you may laugh but I’ve seen it happen.

3) If you are sick keep away from the weights room. sounds really obvious yet I often see people spluttering and coughing there way through a workout whilst running a fever also. Most commonly the session produces no personal bests and the next few days are spent in recovering in bed. By exercising when you are sick you are allowing the illness to take a greater hold of you because exercising temporarily lowers your immune system.

4) Use proper form. Performing squats with a bent over back, swinging barbell curls and so on will not only produce little muscle growth, because they do not target the muscle properly but they will also put you at risk of serious injury. Strictly correct form must always be used.

5) Don’t push it too much. It is very common when motivation is high especially for newbie’s that you want to lift weights as often as possible. This motivation is good but training everyday or even every other day will probably be too much for most people unless it is a split routine. You will actually weaken your muscles if you workout again when they are not yet fully recovered.

6) Failure to follow a decent diet. Emphasis will have to be placed on muscle building nutrition if you want your muscles to grow. You will be wasting your time in the gym if you are not taking on board enough calories to support muscle growth. Throughout the day consume high quality meals.

7) Showing off. Trying to lift more and more weight to beat your mates can be fun yet can also end in disaster. It is far better to compete against your own individual scores from previous workouts. Keep track of your progress every session with a training diary so you know what score to beat. This will be more motivating for you and reduce your risk of injury.

Adequately warm up. If you do not then your muscle are far more likely to tear and get damaged. This can keep you out of action for weeks or possibly even months. It is very simple to do, 5-10 minutes cardio, stretching exercises followed by a few warm up reps will do fine.

With those above guidelines in mind and with correct muscle building nutrition there is no reason why you should not build muscle up happily and safely where ever you train.

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