Muscle Building

Practice These Tips During Your Weight Training Regimen

What do you dislike about yourself? When you see a reflection of yourself, where do you feel you need improvement? You need to reinvent yourself, and the best way to start doing that is by improving your body. Keep reading to find tips and tricks to build muscle quickly.

You need to take in more calories when trying to grow muscle. You should aim to consume as many calories as it requires for you to put on one pound every week. Investigate ways to raise your caloric intake, and if after two weeks you see no change in your weight, consider taking in even more calories.

Include the “big three” into your routine every time. Those are bench presses, dead lifts and squats. These exercises not only add bulk to your muscles, but they improve your strength and condition your body as well. Use a variety of each exercise each time you workout.

Remember carbs when you want to build muscles. Carbs provide energy to your body, allowing you to make it through your workout. Otherwise, your body will break down your stored protein and muscle for energy instead. Eating enough carbs can help with your workout.

Eat well enough on days that you want to build muscle. Eat more calories an hour before your workout. That doesn’t mean you can eat whatever you want, but that you need to eat a bit more on training days.

Try to make sure you stretch out your muscles while you work out. Those under forty should spend thirty seconds holding each stretch. If you are over 40, hold the stretch for a minimum of 60 seconds. Stretching properly protects you from injuries related to working out.

It is possible to create the impression that you are larger than you may actually be. You can achieve this by focusing your strength training on your shoulders, upper back and upper chest. This causes your waist to look smaller and makes you look bigger.

Muscle Mass

If you are trying to build up muscle mass, be sure to get plenty of protein in your diet. Protein is essential to building muscle, and not eating enough protein can actually make you lose muscle mass. You should consume up to one protein gram per pound that you weigh.

One issue that crops up for many bodybuilders is that different muscle groups grow unevenly. In order to address certain problem groups, a great idea is to use a fill set. A fill set is 25-30 reps of an exercise specifically designed to target your weak areas as maintenance between full workouts.

Protein helps build bigger, stronger muscles, so make sure to eat quality proteins both before your workouts and after them. As a good rule of thumb, eat 15 grams of protein about 30 minutes prior to exercising, then another 15 grams when you are finished. This is about a glass or two of milk.

By taking advantage of the advice offered here, you will be more than pleased with the results. Not only will your looks improve, but your self-esteem and health will benefit also. What better time than now to implement positive changes to your life?

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