What are the things that distress you about yourself? Is this something that plagues you while you are in bed or looking into a mirror? If so, it’s time to make a change and work on your confidence – starting with your body. Read further to find out some ways you can build muscle more rapidly.
Do some web research to ensure that the exercises you are doing match your bodybuilding goals. Different exercises work on different parts of the body, and can either build muscle mass or tone your muscles. You should use a variety of exercises that target different groups of muscles.
One common mistake is to be more concerned with the speed of your workout than the techniques you use. Regardless of the specific exercise that you are doing, performing your repetitions slower, while focusing on your technique, will provide significantly better results than trying to do the same number of repetitions as quickly as possible. Slow down and double check that you’re doing the exercise properly.
Keep the core trio of exercises in mind and always have them in each of your routines. The “big three” muscle development exercises are: bench presses, dead lifts and squats. This type of exercise will help you develop your bulk and strength as well as condition your body. Try to include variations of these workout staples each time you exercise.
You also need lots of carbs when building muscles. Carbohydrates are crucial for maintaining the necessary amount of energy you will need during your workout routine. If you aren’t getting enough carbs, the body ends up breaking down protein and using that for energy. Get enough carbs that your body needs for functioning, and you can have the fuel you need to get through your exercise.
Use caution when taking creating supplements for long periods of time. You should stay away from creatine if you have any kind of kidney problems. Also, it has been shown to cause heart arrhythmia, muscle cramps and muscle compartment syndrome. Youths and teens face particular risks from these as well. If you take this supplement, take it in the recommended safe quantities.
Include the “big three” into your routine every time. This trio of exercises includes dead lifts, bench presses and squats. These will not only add some bulk to your body, but they will also help to condition you as well as improve your strength. Try to include variations of these workout staples each time you exercise.
A large factor in increasing muscle mass is ingesting enough protein. A great way to get the proper amount of protein is by consuming supplements and protein shakes. These are especially effective following a workout or prior to bedtime. If you are looking to both lose weight and gain muscle, limit yourself to one of these supplements each day. If your goal is bulk, then consider drinking a protein shake with every meal.
Provide your body with plenty of the right fuel on exercise days. One hour prior to exercising, take in more calories. A sufficient calorie intake does not mean eating to excess. You just need to consume enough additional calories on the days you exercise to provide your muscles with nutrition.
It can be beneficial to train opposite muscles during the same workout. Examples are the muscles in your back and the muscles in your stomach, or the quads and the hamstrings. This procedure allows the muscle to rest while the opposing one is working. You will ultimately raise the intensity and efficiency of your workout while also reducing the duration of your routine.
Don’t attempt to build muscles when you are preparing for a marathon or tackling other extreme cardio workouts. While doing cardio is great for fitness, too much of it may negate your attempts to build muscle through strength training. If your goal is gaining muscle, you should do strength training more often than cardio.
Be smart about when and how you work out to optimize muscle growth and minimize injury. It is recommended that novice muscle builders workout only twice each week, while those with experience can do so three times each week.
Sometimes you may find that some muscle groups are growing less rapidly than others. To help speed up the slow-growing groups, try a fill set. A fill set is a short set of 25-30 repetitions of exercises that specifically target the questionable group. It is to be done two to three days following the last time the group was strenuously worked.
Now that you have gotten some great muscle-building tips, your only real problem is how to stave off all those new compliments coming your way! Building muscle and getting fit will not only make you look better, you will feel better, too, and actually be healthier. Altogether, these effects can make a big difference in your self-esteem. Now is the very best time to make positive lifestyle changes for the long term.
Since you will be burning more calories than normal, it is important that you eat well on days you lift. Fuel up for your exercise session by taking in some calories an hour before heading to the gym. While this doesn’t give you permission to pig-out on days when you exercises, it does permit you to eat somewhat larger portions of healthy food than you would on off days.