Regardless of your age group, there are many benefits of boosting your total muscle mass. The paragraphs that follow will give you important information that will help you optimize your bodybuilding routine and get results quickly and effectively. Read on for some tried and true advice.
If you want to increase your muscle mass, you will need to begin eating more of almost everything. Ideally, you should build a pound of muscle per week. Look into ways you can take in more calories. If you don’t see any changes in your weight within two weeks, try consuming an even higher amount of calories.
Proper warm ups are critical if you want to build muscle mass. As your muscles increase in strength, they will begin to suffer further stress and be more likely to be injured. By warming up, these injuries can be prevented. Before doing any heavy lifting, exercise for about 10 minutes then do warm up sets.
Keep in mind the three most important exercises, and always include them into your workout program. These mass building exercises include dead lifts, bench presses and squats. These compound exercises can make you stronger and improve your muscle tone as well as increasing your muscle mass. You should make sure that your regular workout schedule includes all three of these exercises or at least some variations on them.
Setting short-term goals and rewarding yourself for attaining these goals can be an excellent source of motivation. Motivation plays a key role in any long-term commitment. Setting rewards can also help you stay with your muscle development goals. For instance, get a massage; they increase the body’s blood flow and assist you in recovering on your off days.
A diet rich in lean protein is your best friend when you are trying to build muscle. Muscles are built from protein and the body needs plenty to rebuild them. If you don’t eat enough, you will have a hard time getting more muscle mass. Eat lean, healthy proteins at two out of three of your meals, and eat a protein-rich snack at least once daily.
Though creatine is safe for use when trying to build muscle mass, there are precautions you must be aware of. If you have any kidney conditions, do NOT use creatine! Other negative reactions could include muscle compartment syndrome, cramps and arrhythmia. Young people should not take these supplements. Try to ensure that you use the supplements safely if you decide you are going to integrate them into your workouts.
Remember carbs when you want to build muscles. Carbs are absolutely critical to provide you the energy you require for working out, and if you are short on them, you will waste your protein on energy instead of building muscle. Try to get enough carbohydrates to you can get the most from your workouts.
Be sure that you add in as many reps and sets as possible as you workout. For example, do 15 lifts and then take a break of one minute. This technique will produce lactic acid, which helps to stimulate muscle growth. You can grow your muscles tremendously by following this advice.
If you choose to supplement your muscle-building attempts with creatine, be careful, especially if you use this substance long-term. If you have any kidney conditions, do NOT use creatine! They can also cause cramping, heart problems, and even something called muscle compartment syndrome. Teenagers have a higher rate of complications due to their growing body’s needs. Be sure that you are using these supplements exactly as they are recommended.
Try to workout for an hour, or less. The body begins to produce more cortisol, a stress hormone, after sixty minutes of working out. Cortisol blocks testosterone and puts to waste any of your efforts to build muscle. An excellent method of ensuring you maximize your workouts is to keep workouts at less than an hour long.
Don’t bother lifting for more than an hour at a time. Your body starts producing excess cortisol, the stress hormone, after 60 minutes of a workout session. Cortisol blocks testosterone, which causes less efficiency during workouts. You can avoid this by keeping your workouts under 60 minutes in length, ensuring you get the most from your regimen.
When your exercise workout is complete, be sure to engage in a series of stretches to ensure the best environment for your muscles to build and repair themselves. Hold a stretch for about thirty seconds if you are under forty years old. Those over forty ought to hold onto their stretches for about a minute. Post-workout stretching improves the effectiveness of muscle-building exercises and reduces the risk of injury.
When you do workout try your best to train muscles that are opposing, so do things like train your back with your chest or your hamstrings with your quads. By focusing on opposing muscles in different exercises, the non-working muscle has an opportunity to rest while the working one is performing all the work. Using such exercises will allow you to increase the intensity and reduce the overall length of your workouts, allowing you to achieve your results while cutting back on your gym time.
You are never too old to be physically fit or to adopt a muscle-building routine. Hopefully, the article that you just read provided you with helpful information on how to build muscle, and improve your strength and conditioning so you can have a healthy body that will last throughout your life.
Be smart about when and how you work out to optimize muscle growth and minimize injury. If you are working on your muscles for the first time, only do strenuous workouts two times a week. Those that have more experience and have already been conditioning their muscles can safely work out this way three times in a week.