Some people increase their muscle mass for sport, where others do it because they have to or because they enjoy it. No matter what your reason for reducing body fat and gaining muscle, you need to know how to do it effectively, and that means getting informed. Continue on for some informative muscle building tips below.
Wwarming up is vital to your success in increasing muscle mass. The stronger your muscles become, the more stress you place on them and the more important it is to warm up to avoid strains and tears. However, if you correctly warm up, injury can be prevented. Before you lift anything heavy, do 5-10 minutes of light cardio, followed by a few light or intermediate sets of your regular exercises.
Make the “big three” exercises a staple of your workouts. The muscle-building power of these exercises – the dead lift, the bench press and the squat – is well-established and indisputable. This type of exercise will help you develop your bulk and strength as well as condition your body. For best results, include these exercises in each day’s workout.
You must consume enough protein to build muscle. Use protein supplements and drink protein shakes to help ensure you get as much protein as you need. The time immediately following a workout is a good time for a protein shake, and so is bedtime. If you are trying to shed some pounds as you build your muscles, only consume one shake or supplement each day. However, gaining mass together with muscle means up to about three shakes per day.
Be sure that you add in as many reps and sets as possible as you workout. You should include a minimum of 15 lifts with breaks that are no longer than one minute. This constant effort keeps your lactic acids pumping, increasing muscle growth. Increase the weight without decreasing reps to maximize muscle growth.
Try to make it seem like you’re bigger than you really are. You can achieve this by focusing your strength training on your shoulders, upper back and upper chest. Doing so will often create the illusion that your waist is smaller then it really is, giving you an appearance of greater upper body girth.
If you are attempting to add some muscle to your body, you should ensure you’re consuming an adequate amount of protein. Protein is a primary building block for muscle. Not consuming enough of it can actually cause your muscles to deteriorate, which ruins your purpose of trying to bulk up in the first place. It’s likely that you’ll have to consume around one gram of it for every single pound that you weigh every day.
Muscle building isn’t always about getting ripped. There are many different types of muscle routines, and you must decide what kind you want beforehand. Consider adding supplements to your diet if you are seeking to have extremely large muscles.
Don’t push yourself past your limit, however, don’t stop too early either. When completing a set of exercises, keep pushing yourself until you cannot complete another push-up or lift the bar one more time. It may help to reduce your set lengths in the beginning if you get overtired.
Hopefully, you have found new and useful information that can be applied to your weight lifting and muscle building routine. Review these tips regularly and find new ways to incorporate the most useful ones into your workout routine.