Building muscle is often done for fun, as a sport, or out of necessity. There is information in this article will help you build the muscles of your dreams. Find this information within the paragraphs that follow.
Before you start trying to build muscle, determine which exercises are most likely to yield the desired results. You should know different exercises allow you to focus on different groups, toning or building. If your goal is to build muscle, then you need to know which exercises can help you reach that goal faster.
Proper warm ups are critical if you want to build muscle mass. When your muscles become stronger, they’ll experience lots of additional stress making them susceptible to injury. By warming up, these injuries can be prevented. Do five or ten minutes of light exercise before lifting, followed by a few light to intermediate sets of warm-up lifts.
Remember the “big three,” and include these exercises in your routine. Squats, dead lifts and bench presses are the main muscle building exercises. These exercises not only add muscles mass, but they improve your body’s overall strength and conditioning. It’s important to tailor your exercises to include variations of these regularly.
A diet rich in lean protein is your best friend when you are trying to build muscle. Protein is essentially what constitutes muscles. You body has trouble sustaining muscle mass when you do not eat enough. You need to have a minimum of two protein-rich meals a day, with at least one high-protein snack.
If you’re planning to engage in extreme cardiovascular exercise, leave your weight training on hold for a while. Cardio is essential for good fitness, but too much cardio may cancel out your attempts at bulking up through strength training. If adding muscle is your primary goal, focus on strength training and reduce the amount of cardio your perform.
Carbohydrates are key for muscle building. Carbohydrates give your body the fuel it needs to perform any exercises you want to do. If you are following a particularly grueling training program, adjust your protein intake to match. That means about 2-3 grams of protein per pound of weight.
It is important to eat healthy on the days you exercise. Eat more calories an hour before your workout. This does not mean that you should overeat on workout days, but you should eat more than you do on days that you aren’t in the gym.
Compound exercises are a great way of getting a full-body strength training session into a short amount of time. These are exercises which are designed to work multiple muscle groups in a single movement. Bench presses, for example, work the chest, shoulders and triceps at once.
Don’t work out for longer than an hour. Your body will begin to produce some cortisol, after the first hour of working out. Cortisol has been shown to block testosterone, reducing the results you achieve. For the best results, only spend 60 minutes or less working out.
When you are done with a workout, stretching is very important, so that your muscles can repair themselves and rebuild. If you are under 40 years old, maintain the stretch for at least 30 seconds. Older people–those over the age of 40–should hold each stretch for a minute or longer. This will work to prevent any injuries from happening after you have worked your muscles.
Hopefully, now you understand what you need to do to effectively build muscle through weight-training. Remember the tips that correspond to your situation and do your best to incorporate them to your routines.