Building muscle can be a tough activity. It also happens over time, so it can be confusing when you don’t see fast results. For this reason it is important to know you are using the correct techniques to maximize and build muscle. You can read these tips to get solid, helpful advice.
You should not emphasize speed over a good technique. Regardless of the exercise performed, the repetitions should be slower while you focus on the technique. You are sure to get better results using this approach as opposed to churning out an equal number of repetitions quickly. Just make certain to take your time, while making sure the exercise is being done correctly.
Become informed to ensure that you’re performing the most effective exercises for increasing muscle. Different exercises work on different parts of the body, and can either build muscle mass or tone your muscles. Make sure you are using weight training techniques and have a wide variety of exercises to work on the different muscle groups.
Compound exercises are vital if you wish to achieve optimum growth of muscle. This type of exercise requires you to use different muscles at the same time. Bench presses, for example, work your chest, arms and shoulders at the same time.
Don’t bother lifting for more than an hour at a time. If you work out for longer than an hour, your body will start producing large amounts of cortisol, an unhealthy stress hormone. Cortisol blocks testosterone and puts to waste any of your efforts to build muscle. This can be avoided by working out for no longer than 1 hour continually.
If you want more muscle mass on your frame, get enough protein. Protein is essential to building muscle, and not eating enough protein can actually make you lose muscle mass. Daily you should eat up to 1 gram of protein for each pound you weigh.
Eat foods rich in protein before you workout and afterwards if you want to grow muscle. An ideal amount of protein is 15 grams 30 minutes before your workout, then the same amount after your workout. You can get this quickly and easily by drinking a tall glass of milk.
You must restrict weekly workouts to no more than four. This gives the body the needed time to repair itself. If you don’t give your body time to rest and recover, then you are likely to get injured.
Use caution when it comes to how heavy you lift because certain exercises are not good for lifting heavy. You can risk injuring yourself seriously if you have too much weight on your joints in neck work, dips and split squats. Some exercises where you can safely use larger weights include: presses, rows and deadlifts.
Be smart when it comes to doing squats. Lower the bar onto the back on a point that is close to the center of the traps. This will increase the work your glutes, hamstrings and hips perform, allowing you to take on more weight for each rep.
Building muscles isn’t easy. That said, if you know best practices for building muscle, you can be confident that you will see results, eventually. Use what you have learned from this article to help yourself achieve your muscle development goals.