Building muscle is often a challenging proposition. Often, you will take on an intense and rigorous schedule for working out, along with a healthy diet. It can be hard to have the motivation to continue when you don’t see the results you are looking for. The article below discusses some methods that can help you succeed with your muscle-building efforts.
Muscle Mass
Research whether you are using the best exercises for increasing muscle mass. Besides the fact that different exercises work on different groups of muscles, there is also a distinction between exercises that increase muscle mass and those that develop muscle tone. Make sure you use the correct exercise techniques to build muscle for specific muscle groups.
Compound exercises are vital if you wish to achieve optimum growth of muscle. Compound exercises work more than one muscle group at once. A great example of a compound exercise is bench pressing. This exercise works your triceps, chest and shoulders all at the same time.
Limit your workouts to no more than 60 minutes. Your body will begin to produce cortisol, due to the stress it’s enduring, if you push beyond sixty minutes. Cortisol is a hormone which can block testosterone, wasting the effort you exert in your bodybuilding program. Shorter workouts will help you to get greater results in a smaller timeline.
Cool down with a short stretching routine to ensure that your muscles start the repair process from a healthy point. For those who are under 40 years old, they need to hold stretches for at least 30 seconds. Older people–those over the age of 40–should hold each stretch for a minute or longer. This way you’ll be less likely to become injured as you complete your exercises.
If you want more muscle mass on your frame, get enough protein. Proteins play a vital role in the formation of muscle mass; if you do not eat enough, you may actually sacrifice muscles. You may require daily protein in the amount of one gram for each pound you weigh.
Several people mistakenly increase protein intake when building muscle mass. Unless there is enough exercise to burn off this increased caloric intake, the likely result is going to be fat production and the wrong sort of weight gain. Instead, you should gradually increase the amount of protein you consume. Every few days, increase the amount a few hundred calories. By doing this, your body will better be able to turn these extra calories into muscle rather than fat.
You can always cheat a bit as you lift weights. Using a bit of your body to pump out a few more reps is a great way to boost your workout. That being said, it’s not a good idea to cheat too often. Even when you are cheating, maintain your usual rep speed. Don’t compromise your posture and balance.
No one ever said building muscle was easy. It requires you to follow a dedicated workout schedule that stresses your muscles daily. In addition, you have to pay attention to your diet. After all that work, it can be frustrating if you don’t reach your goals. Stick to the above tips to ensure that you get your desired muscle building results.