It can be hard to build your muscles. It can also seem pointless for the first few weeks, as results don’t tend to show up right away. This makes it all the more important that you understand what you are doing and you are performing the right exercises to build and maximize your muscle. You will find some solid advice below to help you achieve just that.
Meat products are a good source of protein and help add muscle mass. Try consuming approximately one gram of meat that is full of protein for each pound you weigh. That way, you will be able to stockpile protein, and if you have more protein, you will be better able to develop the type of muscles you desire.
Include the “big three” exercises in your exercise regimen. These are large muscle group exercises like dead lifts, squats and presses. These exercises make you bulkier as well as helping to condition your body and increase strength. Make sure you try to include a variation of these types of exercises during your workouts regularly.
Do as many repetitions over as many sets as possible when working out. For best results, do 15 or more reps per set, with a rest break of no more than 60 seconds per set. This can stimulate your lactic acids, which can help you build muscle. Doing this many times during each training session will produce maximum weight training.
Increase your protein intake to build your muscle mass. Protein is essential to the maintenance and growth of muscle; working out without eating protein can result in loss of muscle. You may require daily protein in the amount of one gram for each pound you weigh.
Try to focus on multiple muscles during one workout, such as the hamstrings for quads and chest dips for the chest. Doing this allows a muscle to rest during the time the other one is working. This helps you workout even harder, as you don’t need to spend as much time working out to get the results you desire.
Don’t make the mistake of associating “muscle development” with those ripped bodybuilders on TV. Just as there are many body types, many degrees of weight training exist. Decide what is right for you before beginning your regimen. You may want to take a supplement if you are wanting to increase your muscle size.
Make sure that you are consuming enough calories. There are a variety of calculators online that can help you determine your caloric need based on the amount of muscle you wish to gain. Use these calculators to estimate your calorie requirements, but don’t forget these calories need to be healthy ones consisting of healthy carbs, proteins, and other nutrients.
Don’t rely on your “limits” to know when to stop a set, instead allow your body to physically be exhausted. With every set, it is important to exert yourself to the point of being unable to go any further. As you begin flagging, you can cut the number of reps in each subsequent set.
15 Grams
A great idea when trying to build muscle mass is to eat protein rich foods before and after your exercise routine. A good idea is to consume 15 grams of protein before your workout and another 15 grams of protein after your workout is completed. This can be found in a few glasses of milk.
Building muscle isn’t easy. Yet, when you are certain that you are doing your body right and completing your challenges on time, you know that results are soon to come. Apply the advice from this article, along with what you know already about muscle building, so you can achieve the results you want.