Building muscle requires much more than just going to a gym and doing weight lifting. There is more to it than that. Diet, sleep and mental motivation also play a big part. Read the information below to learn what needs to be done to get optimum muscle building results.
It seems a lot of people that work out go for speed over technique. No matter what type of exercise you are focussing on, keep your reps slower and concentrate on technique. You will find that you get much better results than if you speed through your routine. Going slow can also force you to incorporate more muscles into the move and make you work harder by eliminating momentum.
Three exercises you should do on a regular basis are bench presses, squats, and dead lifts. These three exercises are considered the cornerstone of a good bodybuilding regimen, and for good reason. They improve overall strength and balance, increase muscle mass, and are good conditioning exercises. Try to work these crucial exercises into your workout routine.
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. You want to focus on muscle building exercises and also have a variety of techniques to target various muscle groups.
To increase your muscle mass, you must increase your intake of nutritious foods. You should eat enough to gain a pound every week. Find ways to consume more calories, and if you do not notice any changes within two weeks, add even more to your diet.
Remember the “big three,” and include these exercises in your routine. The muscle-building power of these exercises – the dead lift, the bench press and the squat – is well-established and indisputable. These exercises not only add bulk to your muscles, but they improve your strength and condition your body as well. Do some variation of the “big three” exercises regularly.
A great method of motivating yourself is to set short-term goals and give yourself rewards when you reach them. Since gaining muscle involves a long-term commitment, it is important to stay motivated constantly. The rewards that you set for attaining your short-term goals can be used to assist in the success of your long-term goals. For instance, reward yourself with a massage, it can improve blood flow and help your recovery.
If you plan on using creatine, use it with caution when taking it for any extended amount of time. Stay away from these supplements if your kidney is not healthy. These supplements have also been linked to muscle compartment syndrome, muscle cramps, and heart arrhythmia. Teenagers could be at even more risk than adults. Use these supplements in appropriate quantities and under the supervision of a medical professional.
Carbs are a key component to building muscle. Remember that carbohydrates help fuel your body so that it can perform your daily exercise regimen. It is recommended that, if you wish to train hard, that you should have three grams of carbohydrates for each pound that you weigh.
Keep your diet clean and varied on the days you choose to work out. You want to add calories about sixty minutes before you plan to lift to give them time to be absorbed and available for your body to use. Don’t overeat on workout days, but eat more than days that you aren’t planning on weight training.
Be sure that you add in as many reps and sets as possible as you workout. Do fifteen lifts in a set, and take very short breaks before starting new sets. You want lactic acids flowing in your muscles, as this promotes muscle growth. Repeating this many times in each session will maximize muscle-building.
Although there are many things involved with proper muscle building, this article has shown you that it is pretty simple to achieve results with your daily actions and continued commitment to it. The next step now that you have the necessary information is to begin your program as soon as possible. By starting soon, you’ll soon start to see results and stay motivated.
