Muscle building isn’t just about pumping iron. Many factors go into how lifting weights affects the size of your muscles. The information that is provided below will help you learn what you need to do to build muscle safely and effectively.
When trying to build more muscle, you will need to eat more in general. You ideally want to consume what it takes to increase your weight by a weekly pound. Look for more ways to take in more calories. After two weeks, increase your intake again if you notice no weight changes.
Animal based products, such as beef and chicken, can help you increase your muscle mass. Try to eat at least one gram of protein-rich meat for each pound on your body. This is important because it allows you to store a protein reserve that your body will be able to use to build muscle.
Set small short-term goals that are easy to achieve to help you reach the long-term results. Motivation is key to getting muscles, since it can be a long process. Give yourself healthy rewards along the way to stay motivated. One good idea of a healthy reward is getting a massage.
If you are going to train to be in a marathon or other event, don’t try to increase muscles as well. Although cardio is important for your overall fitness, large amounts of it can negatively impact strength training attempts. If your focus is to build muscle, concentrate on strength-training.
Carbs are necessary for building muscles. Remember that carbohydrates help fuel your body so that it can perform your daily exercise regimen. People who engage in intensive daily workouts should eat 2 to 3 grams of carbohydrates per pound of weight. For example, if you weight 180 pounds, you need to eat 360 to 540 grams of carbohydrates a day.
60 Minutes
Do not extend your workouts to more than 60 minutes. When exceeding 60 minutes, your body will begin to increase its amount of cortisol, which is a stress hormone. This cortisol will block testosterone – wasting all the work you are putting into your muscle building. To get the best out of a workout, try limiting them to sixty minutes.
When you workout, it is important you train with different muscles; such as, chest with back, or hamstrings with your quads. Doing so will allow one muscle to rest while you are working a different one. This will allow you to bump up your workout intensity and you won’t have to be in the gym as long.
Think about how often you plan to exercise before you start muscle development. Developing a reasonable schedule for working out will help you build muscles without hurting yourself. Bodybuilding newbies should exercise no more than twice a week. Veterans can usually up their workout frequency to three times per week without problems.
Muscle Groups
Some muscle groups are harder to bulk up than others. Fill sets are an effective means of targeting those difficult muscle groups. A set of about 25 to 30 reps is sufficient in order to target this group. Do this about 2 to 3 days after you worked on the group.
If you are concentrating on building muscle mass, always eat food rich in protein both before your exercise routine and after. As a good rule of thumb, eat 15 grams of protein about 30 minutes prior to exercising, then another 15 grams when you are finished. To get an idea of how much 15 grams is, think a couple of glasses of milk.
Adjust your diet to suit your training. If you want to build up your muscles, you will require more protein and less fat. This doesn’t mean you need to eat more, you just need a properly balanced diet. You may also need to take vitamins or a protein supplement for best results.
Creatine may be a good supplement for you. These assist you in training harder and for a longer period of time, when used in conjunction with a diet full of carbs and proteins. Talk to your doctor before taking any supplements to ensure that they are right for you.
Try switching the grip for your back. Achieve more strength by using a mixed or staged grip when performing deadlifts and rack pulls. Using a staggered grip will help twist the bar in one direction as your underhand grip moves the bar in the opposite direction. This method will prevent the bar from rotating in your hands.
The most important factor in weight lifting is your technique. Technique trumps speed, frequency and even intensity. You should practice each exercise fully until you have mastered it. It’s preferable to get used to the proper technique with lighter weights so increased weight will ultimately bring maximum results.
Prior to your workout, stretch for roughly 10 minutes. You’ll be less likely to get injured lifting heavy weights if you warm up first. Avoiding injury will ensure that you are able to work out as scheduled.
Start your muscle development program by perfecting your form rather than going for power. You will use heavier weights over time, and by using improper form you could have diminished results later on. This just means you are powering up your looming injuries, which are the opposite result you want to achieve.
After reading this article, you should be aware of how easy it is to change your daily habits to incorporate techniques for successful muscle building. Now that you have this great information at your disposal, you can start a muscle-building routine immediately for the quickest results.