Weight lifting can be fun when you do it right. You can enjoy your workouts, your results, and all future benefits of building muscle. Read on to learn how to find the exercise routines that work for you so that you can begin building muscle.
Build your muscle development routine around the bench press, the dead lift and the squat. These are the cornerstone exercises for a body builder. Each will build your strength, and therefore your muscle mass, while also improving muscle condition. No matter the kind of regimen you set up, keep these three exercises as the cornerstones.
Keep the “big three” exercises in mind when developing your routine. These bulk-building exercises include squats, bench presses and dead lifts. These exercises not only add bulk to your muscles, but they improve your strength and condition your body as well. Include variations of them in your regular workout routines.
Protein is vital to building strong muscles. Muscles are built from protein and the body needs plenty to rebuild them. Lack of protein makes increasing muscle mass difficult. Strive to consume lean, healthy proteins with at least two of your three meals.
Building muscle cannot happen if you’re not getting a good amount of protein. Protein supplements and protein shakes are excellent ways to boost your body’s supply of this vital nutrient. These are really important after working out and before sleeping. Limiting yourself to one shake a day when losing weight is one of your overall fitness goals. On the contrary, if gaining mass is also your goal, you should consume as many as three a day.
Compound exercises are an excellent way to build muscles to their fullest extent. Working out many muscles in one lift is more efficient. For example, bench presses exercise your triceps, chest and shoulders all at once.
Try training your opposing muscles in a single workout, such as your chest with your back, or your hamstrings with your quads. This setup allows one muscle group to recover while the opposing group is being worked. You will be able to decrease the amount of time you spend in a gym because you are increasing the intensity of your workout.
15 Grams
Eat a little protein both before and after you work out in order to maximize muscle gain. Try taking in 15 grams within a half hour preceding training and 15 grams following the workout. This amount of protein can be found in a glass or two of milk.
Having a body which works for you and not against you will make you feel amazing. Weight training plus cardiovascular exercise is a quick way to these kinds of results. Do workouts that incorporate both types of exercise on a regular basis and you’ll notice results very quickly.