People who want to build muscle need to know the best ways to go about accomplishing this difficult task. There are tried and proven methods for you to use and many of them are contained in the article that follows. Remember the tips in this article so you can use these skills in real life.
Make the “big three” exercises a staple of your workouts. This refers to bench presses, dead lifts and squats, all of which are common exercises for building bulk. Correctly completing these exercises on a regular basis will add muscle mass, help to make you stronger, and generally condition your body. Incorporate a variation of exercises like this in your workouts regularly.
Muscle Mass
You must consume a sufficient amount of protein if you are serious about building muscle mass. Protein is one of the most important building blocks of muscles. If you do not consume enough protein, it will be extremely difficult to increase your muscle mass. Aim to eat lean and healthy proteins at least three times a day.
Though creatine is safe for use when trying to build muscle mass, there are precautions you must be aware of. You should stay away from creatine if you have any kind of kidney problems. Also, it has been shown to cause heart arrhythmia, muscle cramps and muscle compartment syndrome. Teenagers have a higher rate of complications due to their growing body’s needs. These supplements should only be taken in the correct manner.
In order to build muscles, remember that carbohydrates are very essential, as well. Carbs are the element that gives your muscles the energy necessary to perform each day and recover for the next. When you work out heavily, you should have between two to three grams of carbohydrates for every pound of your body weight.
You should eat a healthy meal before you workout. Approximately one hour prior to exercise, eat an additional amount of calories than you normally would. Don’t overeat on workout days, but eat more than days that you aren’t planning on weight training.
You workouts should last around 60 minutes, each. Your body will produce more stress hormone, called cortisol, if you exceed an hour long workout. Cortisol may block testosterone, wasting effort you put toward building your muscle. To get the best out of a workout, try limiting them to sixty minutes.
If you are trying to build muscle, make sure to eat enough protein. Muscle requires protein to rebuild after a workout, and a protein deficiency will actually reduce your muscle mass. A good benchmark is to eat a gram of protein daily for each pound of your body weight.
Some people mistakenly consume too much extra protein at the beginning of their muscle-building program. This rapid increase in calories can actually increase body fat if you do not exercise enough to offset them. Up your protein intake over time, 100-200 calories every three to four days, to ensure your body can keep up.
It is OK to take a few short-cuts when weight lifting. If you use more of your body to increase the amount of reps, you improve your workout’s effectiveness. But, it is important to keep cheating to a minimum. Keep a controlled rep speed. Never allow your form to be compromised.
Half Hour
When you want to build up your muscle mass, eat foods that are high in protein before and after exercising. Taking 15 grams of protein a half hour prior to and a half hour after your routine will get the job done. You could do this by drinking one or two servings of milk.
Work on improving your bicep curls. If you can’t get the dumbbell or up past parallel, you will lose some of the effectiveness of the motion of a typical bicep curl. The upper half is supposed to be the strongest section of the bicep curl. You can correct this through the use of seated barbell curls.
Don’t forget the importance of pre-workout stretching. Stretching is necessary to warm your muscles before you begin, which prevents you from hurting yourself. Stretching after a workout can also relax your muscles as they go into recovery. In order to speed up relaxation and shorten your recovery time, you can also add a schedule of massages to your workout routine.
Alternate grips, when possible. Apply a staged or a mixed grip for performing rack pulls and deadlifts for achieving more strength. Utilizing a staggered grip will give you the ability to twist the bar in one direction as your underhand grip moves the weight bar in the opposite direction. This keeps the weight bar from rolling around in your hands.
Rebuild Muscle
To build muscle efficiently, you must eat a healthy diet. The body requires certain nutrients if it is going to properly rebuild muscle fibers. Research has shown that one of the reasons protein drinks work well when consumed after a workout is that they help rebuild muscle fibers.
Use what you’ve learned here to improve your life. If you get determined, you will create the body you want. It won’t happen instantly, but staying consistent and using these tips will help you build muscle.