In the same way that a healthy lifestyle comes down to a conscious decision to live healthy, building muscle really relies on a decision to put in the necessary effort. How, exactly, do you do this effectively, though? The following checklist is just an example of some ways to build muscle. Glance over them, and think about how you can increase the size of your muscles.
Build your bodybuilding routine around the bench press, the dead lift and the squat. These exercises are commonly considered the foundation of a successful bodybuilder’s program and there are good reasons for this. They have proven to increase strength, add bulk to muscles, and improve your general level of conditioning. Find a way to include some form of these exercises in every workout.
Eating meat regularly can help build muscle. For every pound that you weigh, you need to consume approximately 1 gram of meat. Doing this will aid your body in storing protein and growing your muscles as large as you intend.
Don’t cut out carbs when building muscle. They are essential for more energy during workouts and they supplement protein for muscle mass. By eating enough good carbohydrates, your body will function well and you will have the energy you need to finish your workout.
If you’re planning to engage in extreme cardiovascular exercise, leave your weight training on hold for a while. If you engage in too much cardio, it may hurt your ability to gain muscle. When you do build up your muscles you want to make sure your efforts are focused on strength-training regimens.
Don’t allow your workouts to exceed one hour in duration. Your body will produce more stress hormone, called cortisol, if you exceed an hour long workout. Cortisol blocks testosterone, which causes less efficiency during workouts. You can avoid this by keeping your workouts under 60 minutes in length, ensuring you get the most from your regimen.
Repair and build your muscles by making sure to stretch post-workout. Any individual under forty years of age should strive to hold every stretch for thirty seconds at the least. However, if you are older than forty, you should try to maintain a stretch for about sixty seconds. This helps to prevent injuries after you have exercised to build muscle.
Many people start upping their protein intake right after they start a bodybuilding program. That can result in excessive caloric intake which, if not countered by increased exercise, may result in fat gain. Rather, raise your protein intake gradually by a couple of hundred calories twice a week, and you will give yourself the opportunity to properly build muscle.
You must know your limits, but you shouldn’t stop doing a set until you’ve lifted as much as you can. For every set, push to continue until you cannot continue with a single additional rep. If needed, reduce the time you spend on your sets when you get tired.
An effective bodybuilding workout routine should make you stronger. You will be able to increase the amount of weights you lift over time. So, if you are a beginner, every couple of workouts should see you lifting approximately 5% more weight. If you can’t comfortably make these improvements, then something may be missing in your diet or routine. If you find that you feel somewhat weaker than you did in a previous session, maybe your muscles have not fully recovered.
If you want to increase your muscle mass, you must be careful about your caloric consumption. There are both good and bad caloric intakes, so watch which ones you eat to make sure they can help you build muscle. Making poor dietary choices may lead to fat gain, instead of muscle growth.
Even if you just want to tone your muscles, strengthening exercises will benefit your body in many ways. Your self-esteem and strength could improve along with the strength and power of your lungs when you workout through cardio training.
It takes time and effort to build muscle. If you can combine knowledge of what to do with commitment and dedication, nothing can stop you from achieving your muscle-building goals. With proper nutrition and good exercise techniques you will see an improvement in your health and an increase in your muscle mass.