If you’re going to be building your muscle, the following article can help you figure out what areas to concentrate on. This can range from diet changes to different workouts. Using this advice you should be able to target what areas need additional work, and then you can concentrate on these to achieve the results you desire.
Form is most important. Do not get caught up sacrificing the correct form trying to go faster. No matter the exercise, a steady pace that focuses on technique will offer the best results over repetitions pushed out too quickly. Go slowly and make sure you use correct form.
Concentrate on deadlifts, squats and bench presses. These exercises are the foundation of a solid muscle-building regimen. 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.
Proper warm-up exercises are essential when you are trying to increase your muscle mass. As muscles gain strength, they will undergo greater stress, and will thus be more vulnerable to injuries. If you warm up, injuries can be prevented. Always warm up before your lifting with 5 to 10 minutes of light exercise and some lighter than normal sets.
You need lots of protein when building muscle. Protein is one of the most important building blocks of muscles. Lack of protein makes increasing muscle mass difficult. Aim to eat lean and healthy proteins at least three times a day.
Short term goals are a good motivator, especially if you give yourself rewards for achieving them. It takes a long time to build muscle so do not get discouraged and do not give up. You can even set rewards that are beneficial for your muscle gaining efforts. You could get a deep tissue massage, for example; it will increase your blood flow, help to boost your mood and even aid in rebuilding damaged muscles.
On the days you have designated for muscle growth exercises, you must ensure that you eat well. 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.
Do not work out for more than an hour. The body begins to produce more cortisol, a stress hormone, after sixty minutes of working out. Cortisol may block testosterone and thwart your muscle-building efforts. Keeping your workouts under an hour should provide optimal results.
A post-workout stretch is as important as stretching before you get started. Someone under the age of forty should stretch for at least 30 seconds. However, if you are over 40, hold the stretch for a little longer, 60 seconds at least. Following these guidelines will help prevent injuries after muscle-building exercises.
A lot of individuals make the error of boosting their protein intake at the same time they start working out. This can cause an increase in calories, and if not enough exercise is being done, can lead to fat gain. Ease your way into a high-protein diet so that your body has a chance to adjust. Gradually raising your intake by two or three hundred calories at two- or three-day intervals is wise.
Work opposing muscles at the same time by performing exercises that work the chest and back or quads and hamstrings. This gives one muscle group a break while you work the opposite and also ensures that you don’t train unevenly and create muscle imbalances. This helps you workout even harder, as you don’t need to spend as much time working out to get the results you desire.
As the above article has demonstrated, lots of different methods of increasing the strength of your muscles exist. This article provided some great tips for you to follow. Pick the ones that work best for you in achieving your goals. Mix it up and test combinations to see how they feel.