Building muscle mass is highly enjoyable when you learn how to do it correctly. You’ll enjoy the workout, the results and all of the benefits that come with building muscle. Before you do anything else, you need to learn which exercises best fit your needs, and the following tips will help you do that.
Eating meat will help you build your muscles. You’ll need to ingest at least a gram of protein for each pound of body weight. Doing this will aid your body in storing protein and growing your muscles as large as you intend.
The “big three” should form the core of your exercise routine. These mass-building exercises include dead lifts, squats and bench presses. These compound exercises can make you stronger and improve your muscle tone as well as increasing your muscle mass. Do some variation of the “big three” exercises regularly.
Complete as many repetitions as you can during your workout. Fifteen lifts is a good number, with no more than a minute break between sets. This will help to keep the lactic acids flowing, which help to stimulate your muscle growth. Doing this several times a session can help vastly.
Keep every one of your workouts to less than 60 minutes, maximum. Once passing the 60 minute mark, the body starts making more cortisol, which is the stress hormone. The cortisol can block testosterone and waste the efforts you are putting toward your weight training. Shorter workouts will help you to get greater results in a smaller timeline.
Staying hydrated is vital to muscle building. If you are not drinking enough water, then you can injure your muscles. Proper hydration also plays a key role in both maintaining and increasing muscle mass, making it an important factor for many reasons.
Make sure that your caloric intake, overall, is as high as it needs to be. There are a number of online calculators to help you calculate what your caloric need is, for how much muscle you hope to build. Use a calculator, and then adjust your diet accordingly.
Try doing plyometric exercises. These exercises allow you to develop your fast-twitch muscle fibers, which help to stimulate muscle growth. Plyometrics are considered ballistic moves in that they require a certain amount of acceleration. So when you do something like plyometric push-ups, you would pull your hands up off the floor, allowing your body to explode into the air as high as possible.
One problem that can plague a person trying to maximize their muscle-building results is individual muscle groups that grow more slowly than others. In order to address certain problem groups, a great idea is to use a fill set. A fill set is a short set focusing on your weak groups of muscles you can do a few days after working hard on this same group.
15 Grams
When trying to increase muscle mass, snack on protein-rich foods prior to working out, and again after you finish. Try to consume 15 grams of protein 30 minutes prior to exercising, and 15 grams afterwards. This is equal to consuming approximately a glass or two of milk.
Try using the technique of pre-exhaustion to prevent certain muscles from setting limits for you during a particular exercise. An example is perhaps, biceps that fatigue well before your lats during rowing. To solve this problem, first perform an exercise that isolates the lats but does not require much from the biceps, like straight-arm pulldowns. This will ensure that your lats get a good workout, preventing your biceps from limiting you during your rows.
A healthy body will benefit you in so many ways, and a body that is healthy is full of lean muscle mass. Along with cardiovascular exercise, make sure to increase results with weight training. Pair them up and workout often and you’ll see changes in no time!