Weight training is much more involved than just going to lift some weights. Many factors come into play in the bulking-up process. The information that is provided below will help you learn what you need to do to build muscle safely and effectively.
Make sure to eat plenty of vegetables. Proteins, complex carbs and vegetables are all important for building muscle. There are many essential nutrients that can only be found in the vegetable family and not in carbs or protein. These are also wonderful sources of natural fiber. Fiber is like a catalyst that helps your body make better use of the protein.
One common mistake is to be more concerned with the speed of your workout than the techniques you use. 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. Pace yourself and keep correct form throughout your workout.
Making goals for the short-term, and giving yourself rewards when you reach those goals, is a great way to motivate yourself. Building muscle is a long term process, so you have to stay determined and motivated. Give yourself healthy rewards along the way to stay motivated. One good idea of a healthy reward is getting a massage.
If you plan on using creatine, use it with caution when taking it for any extended amount of time. These supplements can be harmful if you have any sort of kidney issues. Additional known complications include muscle cramps and compartment syndrome. Creatine supplements have even been linked with heart arrhythmia. Younger individuals are generally more susceptible to these problems. These supplements should only be taken in the correct manner.
Make sure that workouts never exceed one hour in length. After more than an hour of intense exercise, your body will start producing unwanted levels of the stress hormone, cortisol. This cortisol will block testosterone – wasting all the work you are putting into your muscle development. Making sure workouts don’t go over one hour is the perfect way to optimize your fitness plan.
When you do workout try your best to train muscles that are opposing, so do things like train your back with your chest or your hamstrings with your quads. By doing this, one muscle can relax as another one works. This will help you increase the intensity of your workout since your time in the gym will be limited.
Focus on the “big three” exercises of squats, bench presses and dead lifts to build muscle quickly. These exercises will whip you into shape quickly. These three are the primary focuses, but there can also be other exercises.
Preceding and following up your workouts with foods that contain plenty of protein is a good practice when you want to maximize muscle growth. As a good rule of thumb, eat 15 grams of protein about 30 minutes prior to exercising, then another 15 grams when you are finished. This is the amount of protein contained in a couple glasses of milk.
As you can see, there some things you can do to optimize your bodybuilding efforts. Now that you have this great information at your disposal, you can start a muscle-building routine immediately for the quickest results.