Weight training is not just a result of hitting the gym to bench press large weights. There is more to it than that. Diet, sleep and mental motivation also play a big part. Learn how to maximize your weight training by reading this article.
Never skip your warm up exercises when you are working to increase muscle mass. As your muscles increase in strength, they will begin to suffer further stress and be more likely to be injured. Warming up helps counteract this increased risk of injury. Before you lift anything heavy, do 5-10 minutes of light cardio, followed by a few light or intermediate sets of your regular exercises.
Don’t forget about carbohydrates when trying to build muscle. Carbohydrates give your body the energy it needs to get you through your weight training program. Without a sufficient amount of carbohydrates, your body breaks down protein, and those proteins are needed to build muscle mass. Consume enough carbohydrates so that you can function and make it through all your workouts.
When trying to gain muscle mass by using over-the-counter supplements like creatine, watch the amount you take and for how long you take it. Those with kidney problems should not take creatine at all. There are other side effects from creatine, including heart arrhythmias and muscle disorders like cramping. Adolescents are particularly at risk. Adhere to the recommended quantities for your safety when using these supplements.
Keep your diet clean and varied on the days you choose to work out. Consume protein and other calories the hour before exercising. That is not to say that you should overindulge on exercise days, only that you ought to eat a bit more than usual, if you intend to go to the gym for a workout.
Complete as many repetitions as you can during your workout. For example, do 15 lifts and then take a break of one minute. This technique will produce lactic acid, which helps to stimulate muscle growth. Repeat this as many times as possible in each session to result in maximum muscle growth.
A 60 minute workout is the optimum length for maximum results. After you have worked out for sixty minutes, your body starts to produce a stress hormone called cortisol. Cortisol has been shown to block testosterone, reducing the results you achieve. You will optimize your efforts by keeping your workouts short and intense.
When you are done with a workout, stretching is very important, so that your muscles can repair themselves and rebuild. If you’re under the age of 40, hold each stretch for thirty seconds or more. Anyone over the age of forty should hold stretches for sixty seconds at the minimum. This helps to lessen the chance of injury after you have just worked out.
Some people mistakenly consume too much extra protein at the beginning of their muscle-building program. Unless there is enough exercise to burn off this increased caloric intake, the likely result is going to be fat production and the wrong sort of weight gain. Increase your protein intake slowly, adding a couple hundred calories at a time every few days. Your body will be able to keep up with the increase this way, using the extra protein to grow muscle.
Now you know that it is rather simple to increase your muscle strength. Now that you have this great information at your disposal, you can start a muscle-building routine immediately for the quickest results.