Strong, sustainable bodybuilding takes time. Commit yourself entirely to building your muscles, if you hope to get results. Read the advice below to learn how to safely and effectively build your muscles. Read the expert tips, which you will find below, and apply them to your workouts for successful results.
A common problem is the willingness to sacrifice form for speed. Slower repetitions that put your focus on the technique will give you much better results than just attempting to perform the same repetitions as fast as you can. Take all the time you need and make sure you perform the exercises like you should.
Muscle Groups
Research the exercises you are doing to make sure they will actually help you increase your muscle mass. There are different types of exercise techniques that work on different things, such as toning or muscle development, as well as different muscle groups. Your muscle-building workout regimen should embrace a diverse array of exercises in order to give all of the muscle groups proper attention.
When trying to build more muscle, you will need to eat more in general. You want to eat as much as it takes to gain about a pound a week. Look for ways to take in more calories and if you still don’t see a change, think about adding more calories.
Proper warm ups are critical if you want to build muscle mass. As your muscle work, heal and expand, they become more prone to injuries. By warming up, these injuries can be prevented. Warm up by completing a cardio exercise, such as running on a treadmill, for 10 minutes before you begin weight training, and then start off with some light reps to get into the groove.
Complete as many repetitions as you can during your workout. Commit to lifting at least fifteen times while resting for about a minute before the next lift. The lactic acid in your muscles will continue to flow and as a result, muscle growth will be stimulated. Repeat this during your regular number of sets for optimum results in your muscle development routine.
Eat lots of protein when you are trying to gain muscle. Protein is a key building block for muscles, so if you eat too little of it, you won’t see the same results in your muscles. A good measure for your bodybuilding diet is a gram of protein every day for every pound of your weight.
Many people make the mistake of increasing their protein consumption as soon as they begin a bodybuilding regimen. This can cause excess calories to accumulate. If those calories aren’t burned while working out, fat gain may result. Instead, gradually increase your protein intake by about a hundred calories every two days. Your body will then be able to use the protein to build muscle mass.
Exercises that pair up opposing muscle groups, such as the chest and the back or the quads and the hamstrings, can be highly effective. This method allows one muscle to recover while the other is in action. This will help you increase the intensity of your workout since your time in the gym will be limited.
Try adding plyometric exercises to your workout regimen. This type of exercise develops the fast-twitch muscle fibers that stimulate muscle growth. Plyometrics are considered ballistic moves in that they require a certain amount of acceleration. For example, while doing plyometric push-ups, your hands should jump up off the floor, exploding as high as possible.
Try eating protein rich foods right before and after you exercise. So, do things like take in around 15 grams 30 minutes before you train, then take in another 15 when you’re done. This is the amount of protein contained in a couple glasses of milk.
Now you should understand plenty about building up muscles. Now you know what it takes and how to go about increasing your muscle mass and your strength. Stay motivated, and stick to your plan. Soon, you’ll be reaching your goals at every turn!