How do you know your bodybuilding plan is actually working? What kind of program are you following? The answer might not be as direct as you think. It may seem that you don’t know which exercises are the most effective for increasing your muscle strength. You may find some valuable advice contained within this article.
The bench press, the squat and the deadlift should form the focus of your workout sessions. These three exercises are considered the cornerstone of a good bodybuilding regimen, and for good reason. These exercises are proven to increase bulk, build strength, and increase overall conditioning. Find a way to include some form of these exercises in every workout.
Wwarming up is vital to your success in increasing muscle mass. As your muscles gain strength, they can become prone to injuries. That is why you need to warm up. Before doing any heavy lifting, exercise for about 10 minutes then do warm up sets.
Remember the “big three,” and include these exercises in your routine. Squats, dead lifts and bench presses are the main muscle building exercises. These exercises will condition your body, build strength, and add muscle mass. You should aim to include these exercises in some manner regularly.
Lean Proteins
Don’t skimp on protein when building muscle. Protein is essentially what constitutes muscles. If you fail to get a sufficient quantity, it will be hard for you to gain muscle mass. You should try to eat lean proteins at least 4 times, but preferably five times each day. Two of your meals and two of your snacks should contain lean proteins, with an extra serving of it in a third meal when possible.
Make sure you are eating enough carbs to support your muscle-building program. Carbohydrates provide the fuel that your body is going to use during your muscle-building exercises. If you are short of them, your body will derive energy from the protein in your diet instead of using it to grow muscle tissue. Eating enough carbs can help with your workout.
Creatine supplements should be used carefully, especially if they are used for several months or more. Check with your doctor and let him know about specific kidney problems you are having. Creatine can also lead to heart arrhythmia, cramps or muscle compartment syndrome. Teenagers are particularly affected. More is not better, do not exceed the recommended safe dosages.
If you are trying to build large muscles, do not attempt it while doing any form of intense cardio training. Cardio exercises are excellent for overall fitness, but intense cardio workouts will interfere with efforts to bulk up your muscles through strength training. If adding muscle is your primary goal, focus on strength training and reduce the amount of cardio your perform.
Protein Intake
Many people start upping their protein intake right after they start a bodybuilding program. Extra protein might mean extra calories added in to your daily diet. This can result in weight gain if you aren’t careful. Slowly increase protein intake, about 200 calories daily, and you will have a much better chances of building muscle.
A good way to achieve a well rounded workout is to do exercises that utilize two opposing muscle groups, such as the back and chest. By working out this way, one muscle can take a break while the other is being trained. As a result, you can increase your workout intensity because you are limiting the amount of time that you have to spend in a gym.
Push Yourself
Know your limits, and push yourself in an exercise to the point at which you hit that limit. Push yourself during each set until you are literally physically unable to complete another rep. If you need to, reduce the lengths of your sets as you get tired.
Add plyometric exercises to your routine. When you complete these exercises you help stimulate muscle growth by developing muscle fibers that are fast-twitch. Plyometrics require acceleration, and they resemble ballistic moves. When performing plyometric push-ups, for instance, push your body up with an explosive force that actually forces your hands to leave the ground.
You can cheat when lifting weights as long as you don’t do so excessively. Using the rest of your body to help you complete some extra reps is a great way to push yourself to your limits. However, be careful not to over-use this technique. Your rep speed should be controlled. Keep in mind that if you compromise your form, you will run the risk of injury.
Make a smart workout schedule. This can help you build muscle while avoiding injury. Anyone new to building muscle should probably work out only twice weekly, while veteran exercisers can move up to three, and even four, times a week.
If you want to add bulk, it is important to do bench presses, squats and dead lifts. Combining the three can help you get fit quickly and will constantly build muscles. These certainly shouldn’t be the only exercises you do, but they are truly essential to bodybuilding success.
15 Grams
Preceding and following up your workouts with foods that contain plenty of protein is a good practice when you want to maximize muscle growth. Look for power bars or other snacks that contain at least 15 grams of protein to consume before and after your workout. 15 grams of protein is equal to about two cups of milk.
Be careful of which methods you use, as some of them can be ineffective. For instance, split squats, dips and neck work will damage your joints if you add too much weight. Save the heavy loads for more appropriately big exercises like deads, rows, presses and of course squats.
In order to effectively build stronger, bigger muscles, you have to be educated on how to do so. Incorporate the advice from this article into your workouts to help you achieve your goals. When you have the correct information, use the right techniques, and are committed to your workout, you will be successful when building your muscles.