Muscle building can be done out of necessity, as a fun activity, or as a sport. Whatever reason you have for wanting more muscle, you should find some good advice and information on how to achieve your goals. Find this information within the paragraphs that follow.
Turn your attention to the bench press, squat and deadlift. These exercises are commonly considered the foundation of a successful bodybuilder’s program and there are good reasons for this. They are exercises that are proven to build strength, increase bulk, and improve your overall conditioning. Always try to include these exercises in some form in your workout.
It is vital to warm up before you start your bodybuilding routine. As you build muscle and get stronger, you can actually be vulnerable to injury. However, if you correctly warm up, injury can be prevented. Before you lift anything heavy, do 5-10 minutes of light cardio, followed by a few light or intermediate sets of your regular exercises.
Meat is very helpful for building up your muscles. Eat approximately one gram of meat-protein per body pound. This gives your body the protein it needs, and allows you to more easily build muscle.
Build Muscle
Consume lots of protein when you wish to build muscle. Include a variety of lean proteins and healthy fats in your diet for the best results. If your body isn’t properly fueled with protein, then you can’t build muscle mass. Three servings of protein a day will satisfy your body’s requirements.
Mix your routine up from time to time. Doing the same exercises each day can get static and dull so switch up your routine to keep it interesting. Change your workout to do a variety of exercises, and alternate the muscle groups you work on in a single setting. A new workout will help you stay motivated and enjoy exercising.
Don’t neglect carbs when trying to build muscle. Carbohydrates not only fuel your body, but they are necessary to increase muscle tone. A good formula for your carb consumption is to eat two or three grams per every pound of your weight.
60 Minutes
Limit your workouts to no more than 60 minutes. After 60 minutes of exercise, your body starts to produce more of the stress hormone, cortisol. Cortisol may block testosterone, which hurts all your efforts that you have been putting in towards achieving more muscle mass. Keeping workouts less than sixty minutes is a great way to get the most out of your workout.
One of the most important things you can do to aid in weight training is to stretch after working out. If you are under 40 years old, maintain the stretch for at least 30 seconds. However, if you are over 40, hold the stretch for a little longer, 60 seconds at least. This will help to insure that you do not get injured after doing exercise to build muscle.
Try including plyometric exercise into your routine. These types of muscles develop fast-twitch muscle fibers in your body, which assist you in stimulating muscle growth. Plyometric exercises are a different kind of exercise that rely more on acceleration than strength. As an example, if you were performing plyometric push-ups, you would allow your hands to spring off the ground lifting yourself up as high as possible.
A routine that is designed to build your muscles should have the net result of making you stronger. Being stronger means that you should slowly be able to increase the amount of weight you are lifting in each exercise. In fact, if you are just starting out, you should be capable of lifting about five percent more every two workout sessions. If you find that you are not having success, try to figure out what you’re doing wrong. Keep in mind that recovery time is also important though, so you won’t see results if you don’t give your body some time to rest.
Now that you’ve read this article, you hopefully possess helpful knowledge that you can apply in your weight-training program. Jot down the information you believe is most relevant to your lifestyle, and review it regularly in order to keep the ideas fresh in your mind.