Building muscle requires much more than just going to a gym and doing weight lifting. There is more to it than that. Diet, sleep and mental motivation also play a big part. Learn how to maximize your muscle development by reading this article.
Building muscles requires an increase of food to fuel your body and feed your muscles. Shoot for enough calories in your daily diet to gain a pound per week. Consider the ways you might increase your calories and protein intake, then reconsider your approach if you don’t put on any weight in 14 days.
Warming up well is imperative when building muscle mass. Once your muscles are stronger they will be more prone to injury as a result of additional stress. By warming up, you can prevent this injury. Prior to any heavy lifting, do some brief, low-impact exercises. Follow this with some intermediate warm-up repetitions.
Keep the “big three” exercises in mind when developing your routine. Squats, dead lifts and bench presses all build muscle mass quickly. Correctly completing these exercises on a regular basis will add muscle mass, help to make you stronger, and generally condition your body. Vary these exercises regularly.
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. People with kidney problems are generally advised to refrain from creatine use. Another possible effect of creatine supplementation is adverse effects on the heart muscle, including arrhythmia and heart muscle cramps. Teenagers are particularly affected. If you take this supplement, take it in the recommended safe quantities.
You must eat carbohydrates, if you wish to build muscle. Your body needs carbs to create energy and allow your muscles to work, as you wish them to. As a general rule, if you work out regularly, then you should consume a couple grams of carbohydrates for every pound of your weight.
It is important to eat healthy on the days you exercise. Consume many calories at least an hour before exercising. The idea is to eat enough to fuel your body for the workout, not to overindulge.
Do not work out for more than an hour. When exceeding 60 minutes, your body will begin to increase its amount of cortisol, which is a stress hormone. Cortisol blocks testosterone–a hormone that promotes muscle growth–and undermines all of the work you are putting into building muscle. For best results, keep your workouts under sixty minutes so that you don’t produce excessive amounts of cortisol.
Cool down with a short stretching routine to ensure that your muscles start the repair process from a healthy point. If you are under 40, hold your stretches for a minimum of 30 seconds. If you are a little older, try to keep your stretch for about a minute total. Following these guidelines will help prevent injuries after muscle-building exercises.
As you can see, there are many simple ways to ensure that you are getting the most out of your strength training regimen. Now that you have this great information at your disposal, you can start a muscle-building routine immediately for the quickest results.