Effective weight training 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. Look at the following tips to find out how to get the best results.
If you’re trying to build up on muscle, you will need to eat a lot more than you are used to. You should eat enough to gain a pound every week. Think about different ways to increase your intake of calories. Do this for two weeks, and if you still don’t see a weight change, you might want to increase the intake even more.
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. Creatine has also been associated with muscle cramps, heart arrhythmia and muscle compartment syndrome. Youths and teens face particular risks from these as well. Be sure that you are using these supplements exactly as they are recommended.
Keep your diet clean and varied on the days you choose to work out. Fuel up for your exercise session by taking in some calories an hour before heading to the gym. While this doesn’t give you permission to pig-out on days when you exercises, it does permit you to eat somewhat larger portions of healthy food than you would on off days.
Repair and build your muscles by making sure to stretch post-workout. For those who are under 40 years old, they need to hold stretches for at least 30 seconds. However, if you are older than forty, you should try to maintain a stretch for about sixty seconds. Stretching properly protects you from injuries related to working out.
Try to look bigger than you really are. You can do this by focusing your training on your upper chest, your upper back and your shoulders. It also creates more contrast with your waistline so that you look larger.
Train opposite muscles, such as chest and back or the quads and hamstrings, in the same session. By working out this way, one muscle can take a break while the other is being trained. This is beneficial because the intensity of your workouts is easily increased with increasing the time you spend building muscles at the gym.
When you think of building muscle, understand that this does not necessarily translate to becoming a body builder. Just as there are many body types, many degrees of weight training exist. Decide what is right for you before beginning your regimen. If your goal is large, bulky muscles, then most likely you will need to add a supplement to your routine.
After reading this article, you should be aware of how easy it is to change your daily habits to incorporate techniques for successful muscle development. Employ all the information you have learned regarding the healthiest techniques for building muscle.