If you are hoping to increase your muscle mass, there are many valuable resources available to help you along the way. If you made the decision that you want to build the muscles on your body, take the time to understand what your body needs. The piece that follows is sure to get things started in the best possible way.
Not all exercises are created equal, so be sure to do the exercises that address your specific goals. There’s a variety of workout techniques that work nearly every muscle group, or just help with general toning. It is important to be certain that you are using techniques that offer variety and that you work multiple muscle groups, rather than just one or two.
When trying to build more muscle, you will need to eat more in general. You should eat enough to gain a pound every week. Research different methods to increase you caloric intake. If you don’t see any changes in your weight within two weeks, you may want to think about ingesting even more calories.
Setting up sort-term goals and a reward system for meeting those goals can go a long way for improving your motivation. Building muscle is a long term process, so you have to stay determined and motivated. Your rewards can even be beneficial for further muscle gain. If you were to treat yourself to an occasional massage, it would help your recovery by increasing blood flow to your muscles, helping you relax, and alleviating soreness, allowing you to return to your workouts well-rested.
Though creatine is safe for use when trying to build muscle mass, there are precautions you must be aware of. People with kidney problems are generally advised to refrain from creatine use. Also, they have been implicated in causing heart arrhythmia’s, muscle compartment syndrome, and muscle cramps. 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.
Complete as many repetitions as you can during your workout. Make sure each rep includes 15 lifts or more, and always have a break between reps. Your muscle will be stimulated by the lactic acids that these repetitions produce. Try to do this as much as you can during each session to get the best results.
Once your workout is complete, you need to stretch thoroughly, so that your muscles repair themselves and continue to grow. If you are under the age of 40, every stretch should be held for a minimum of 30 seconds. If you are past 40, you should hold it for twice as long. A good stretch helps to protect your muscle against injury during your workout.
Look “bigger” than you really are. Focus on targeting the muscles on your upper chest and back, as well as your shoulders. That way, your waist will seem smaller than it is, which can make you seem larger.
When deciding which muscles to work, aim to work out opposing muscle groups within one workout. Combine chest and back exercises or quad and hamstring ones, for example. This will let one muscle group rest while the other is working. This allows you to engage in shorter, more intense workouts without risking injury.
Make sure that you are consuming the right amount of calories each day. There are many calculators available, some even online. They can help you to determine what your intake should be based on your muscle mass goals. Utilize one of them, and then change your diet around to include enough protein, carbohydrates, and various other nutrients that your body needs to increase muscle mass.
A solid weight training workout will make you stronger. Your ability to gradually increase the weights you are lifting is a good indication of the success of your routine. When you first begin working on your muscles, you should see a 5 percent increase in the amount you can lift after every other session. If you aren’t progressing at this rate, think about what you’re doing wrong. Keep in mind that recovery time is also important though, so you won’t see results if you don’t give your body some time to rest.
As you know, your particular body has special needs and it is important that you understand that before you begin. Be sure to take the time to educate yourself about the right way to build muscle. What you have learned from this article will help you make real progress toward your goals.