Building muscles takes much more than showing up in the gym and simply lifting some weights. There are a variety of factors that determine what kind of results you get from a bodybuilding program. The information that is provided below will help you learn what you need to do to build muscle safely and effectively.
A lot of people fail to use proper technique when lifting weights because they are too focused on speed. Instead of trying to squeeze in as many reps as possible, focus instead on completing your reps slowly and correctly. Be patient, stay focused and complete each rep correctly.
Build your muscle building routine around the bench press, the dead lift and the squat. Those three make up the foundation of any good exercise routine. They have been proven over time to build up strength, increase your bulk and improve conditioning overall. No matter how you vary your routine, always perform these basic exercises.
Body Needs
Remember carbs when you want to build muscles. Your body needs carbs to survive the grueling workouts to which you are subjecting it. Also, if you don’t eat sufficient carbohydrates, your body will use protein as an alternative energy source. Get enough carbs that your body needs for functioning, and you can have the fuel you need to get through your exercise.
Set short term goals and give rewards to yourself when they’re achieved. You will need motivation in order to be able to keep going with this because it takes time. Your rewards can even be beneficial for further muscle gain. You could get a deep tissue massage, for example; it will increase your blood flow, help to boost your mood and even aid in rebuilding damaged muscles.
If you are going to use creatine supplements to assist with your muscle gain, you should use caution, especially when taking them for an extended period of time. These supplements can be harmful if you have any sort of kidney issues. Creatine can also bring on cardiac arrhythmias, muscle cramps and muscle compartment syndrome. Teenagers are particularly affected. Try to ensure that you use the supplements safely if you decide you are going to integrate them into your workouts.
When training, high reps and a good number of sets will show the best results. Do at least 15 repetitions of each exercise, and do not take a long break between sets. This will enable the lactic acids to flow and stimulate the growth of muscles. If you do this a couple of times each session, you will see great results.
After you workout, stretch to help your muscles recover better. If you are under the age of 40, every stretch should be held for a minimum of 30 seconds. If you are past 40, you should hold it for twice as long. This way you’ll be less likely to become injured as you complete your exercises.
You should always incorporate plenty of protein into your diet when attempting to build muscle. Proteins play a vital role in the formation of muscle mass; if you do not eat enough, you may actually sacrifice muscles. Try to consume up to a gram of protein daily for each pound you weigh.
Staying hydrated is vital to muscle development. Unless your body is hydrated at all times, you run a higher risk of injury or muscle damage. Proper hydration also plays a key role in both maintaining and increasing muscle mass, making it an important factor for many reasons.
Some people have problems increasing all of their muscle groups at similar rates. Doing a “fill set” can help to avoid this problem. A fill set is a short set of 25-30 repetitions of exercises that specifically target the questionable group. It is to be done two to three days following the last time the group was strenuously worked.
To increase muscle mass, you must keep an eye on your calorie input. You want to only consume food that provides healthy calories for bodybuilding while avoiding foods that are bad for you. If you don’t eat correctly, you’ll gain fat instead of muscle.
As you can see, there some things you can do to optimize your weight training efforts. You can improve your progress towards you muscle-building goals by using this article’s advice to fine tune your existing exercises or even to set up a whole new routine.