Effective muscle building takes a lot more than hitting the gym a few times a week. There are many factors that contribute to the results you see when you spend time weight lifting. Read the following article and you will know what you need to do to achieve the most from your efforts.
One common mistake is to be more concerned with the speed of your workout than the techniques you use. Performing your workouts slower takes more control and sheer strength, and will increase the effectiveness of your workout. Slow down and double check that you’re doing the exercise properly.
Be sure that you complete the necessary amount of research on how to build muscles properly. Different exercises achieve different results; some are better for toning while others are better for bulk. If your goal is to build muscle, then you need to know which exercises can help you reach that goal faster.
You need to take in more calories when trying to grow muscle. You need to eat the amount necessary to pack on one more pound each week. Try different diet alterations to provide yourself with more calories. If you see no results within two weeks, try to pack in more calories.
Put all of the “big three” in each routine you perform. They include dead lifts, squats and bench presses. These exercises not only add bulk to your muscles, but they improve your strength and condition your body as well. Vary these exercises regularly.
Though creatine is safe for use when trying to build muscle mass, there are precautions you must be aware of. If you have a preexisting kidney condition you should avoid such supplements. Additional known complications include muscle cramps and compartment syndrome. Creatine supplements have even been linked with heart arrhythmia. The adolescent age group is at a much higher risk for developing these types of problems. Only take these supplements under the care of a doctor.
Eating enough protein is a great way to build muscle. A simple way to make sure you consume the proper amount of protein is to drink protein shakes and consume other protein supplements. These products are especially effective as part of a bedtime or post-workout routine. Limiting yourself to one shake a day when losing weight is one of your overall fitness goals. If you wish to gain mass along with muscle, on the other hand, you can consume up to three each day.
Don’t bother lifting for more than an hour at a time. Your body will begin to produce some cortisol, after the first hour of working out. Cortisol decreases your testosterone levels, which just wastes your efforts towards increasing your muscle mass. This can be avoided by working out for no longer than 1 hour continually.
This article has surely shown you that there are many simple tasks that you can incorporate into your everyday life to enjoy weight training success. Now that you have been informed, use this advice right away to get the muscles you want.