Sunday, February 19, 2012


Building muscles takes much more than showing up in the gym and simply lifting some weights. There are many factors that contribute to your body's ability to build muscle. Use the information offered here to help you in your muscle-building endeavors.
You may want to go fast through your reps, but don't! You will achieve better results by slowly doing each exercise's movements, even if you need to lighten the weight to do so. The "up" and "down" motion of each rep should take between five and 10 seconds, which means the full rep should take between 10 and 20 seconds.
Beginning with warm-up exercises is crucial. A brief warm-up before you lift will increase your circulation and get your muscles ready for the intensity of your workout. Warming up prevents serious injuries. If you don't warm up, you may harm your muscles and have to refrain from exercising until you heal -- which can take a long time.
If muscle building is your goal, a good diet is required. Your muscles thrive on certain nutrients and cannot recover from exercise without plenty of them. Healthy, protein-rich shakes, for instance, have been proven to help rebuild muscle fibers when consumed after workouts.
Schedule your workouts intelligently, as this will maximize muscle growth while minimizing the risk of injury. Those new to muscle building should limit strenuous workouts to twice a week, while the more experienced and conditioned muscle builder should enjoy the workout around three times a week.
Eat healthy fats when you're on a diet where you want to gain muscle mass. Healthy fats are good for the joints and can raise testosterone levels in your body. This will help you enhance your muscle size and strength. The key is to steer clear of saturated fats, because they are not good for your heart.
Animal based products, such as beef and chicken, can help you increase your muscle mass. A good protein target is one gram of protein per pound of mass. This is important because it allows you to store a protein reserve that your body will be able to use to build muscle.
Make sure your diet fits in with your training routine. Increase your protein intake and eat less fat when building muscle. This does not mean you should eat more food; this means you should have a more balanced diet. You may also need to take vitamins or a protein supplement for best results.
Take pictures of your bare, naked body every few days. Since you use a mirror frequently, it will often be difficult to see true progression. Photographs will underscore changes more fully, giving you an idea of how your body is progressing.
When trying to bulk up and add muscle mass, always eat breakfast first thing in the morning. Consume a high quality breakfast filled with protein and fiber to start the day properly. Breakfast gets your metabolism flowing and will help your muscles rebuild.
Make sure you eat foods that are high in protein before doing your workout. Just before your muscle building workout, provide your body with around 20 grams of a whey protein that is high quality. This will help with muscle recovery after your workout is finished. In addition, protein gives your muscles the energy they need to get through the workout.
Train opposing muscles when you are in the midst of a workout; try doing the chest and back together, or the hamstrings with quads. Alternating like this will allow the tired muscle groups to rest while you work on the other groups. You will be able to work out more efficiently and exercise more than one muscle at a time.
Do not rely on supplements. Supplements are a big help when you are starting any muscle building regimen. However, supplements cannot replace good nutrition. They are only meant to supplement an already healthy diet. Try to keep supplements to a minimum and instead focus on your natural sources of nutrients.
This article has shown you that there are many simple tasks that you can incorporate into your everyday life to enjoy muscle building success. Now that you know how to build muscles, start doing it right away. The sooner you begin, the sooner you'll get results.

NOTE: Please visit our muscle building website for more tips and information

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