Above all else, building muscle is a process that occurs slowly, over time. To see real results, you have to apply yourself to the task with real dedication. Read on to find some tips and techniques which will help you to build muscle safely and effectively. Make use of these expert tips when planning your exercise and diet program, and you will see better results sooner.
In virtually every case, your muscle-building routine should include the venerable “big three” exercises. Those are bench presses, dead lifts and squats. Not only do these exercises add bulk, but they condition your body and improve your strength. It’s important to tailor your exercises to include variations of these regularly.
Your body can benefit from a varied routine. As with any workout routine, you can easily become bored after a while, which may keep you from continuing. Make sure that you do different exercises and workout different muscles each time you exercise. By keeping your workouts new and different, you will stay interested in and committed to your muscle-building routine.
Don’t combine intense cardio exercise with muscle building routines. If your goal is a well-balanced fitness program, then cardio is essential. However, if you are trying to increase your muscle size, excess cardio could undo your hard work. When you do build up your muscles you want to make sure your efforts are focused on strength-training regimens.
Make sure that workouts never exceed one hour in length. After 60 minutes of exercise, your body starts to produce more of the stress hormone, cortisol. Cortisol is a hormone which can block testosterone, wasting the effort you exert in your muscle development program. For best results, keep your workouts under sixty minutes so that you don’t produce excessive amounts of cortisol.
Work the right muscles to create an illusion of bigger bulk. That will happen if you focus efforts on the upper back, shoulders and upper chest and train those body parts specifically. That way, your waist will seem smaller than it is, which can make you seem larger.
Increase your protein intake to build your muscle mass. Protein is a chief building block of muscle, and consuming not enough of it may cause you to have less muscles, which kills the reason of trying to bulk up. You should eat one gram of protein for each pound you weigh.
Make sure you implement a good diet routine as you workout. Increase your protein intake and eat less fat when building muscle. It doesn’t mean you can eat whatever you want. It means that you should eat a balanced diet that fuels your workouts. Also, talk with your doctor or nutritionist about adding vitamins and supplements to your regimen.
With some weight lifting exercises, keeping the amount that you are lifting to a minimum will benefit you. If you are working on your neck, doing regular dips, or trying split squats, then you will want to reduce your load so as not to cause injury to your joints. Bigger exercises like, rows, deads, presses and squats are more appropriate for the heavier loads.
You now have the information you need to start building muscle. You know the right ways to increase strength and muscle mass. Stay motivated, and you will soon experience results!