Muscle development is more than going to the gym to lift weights. There are a lot of different factors that can contribute to the success or failure of your weight training efforts. Read the information below to learn what needs to be done to get optimum muscle building results.
Making short-term goals, attaining them, and then rewarding yourself for doing so, can be a great motivator. Because growing muscle requires you remain committed in the long run, it is extremely important that you constantly remain motivated. You can even set rewards that are beneficial for your muscle gaining efforts. For example, you can obtain a massage; they improve blood flow, and will help you recover on your days off.
Make sure to mix things up in your exercise routines. Your muscles will soon get accustomed to your workouts and you will cease to see positive results. Change the order in which you do your exercises, and rotate new exercises in and out of your routine. A new workout will help you stay motivated and enjoy exercising.
Recognize that the requirements of serious weight training and intense cardiovascular exercise (such as marathon training) are not compatible. Although cardio can help improve your general physical health and fitness, it can negate the effects of strength training exercises. If building up muscle is your focus, spend most of your effort on a strength-training routine.
Carbohydrates are needed to see success in muscle building. Remember that carbohydrates help fuel your body so that it can perform your daily exercise regimen. Individuals that are doing intense exercise are usually advised to take in approximately three grams of high quality carbs per each pound of weight.
Compound exercises will help you develop your muscle mass. These exercises use multiple muscle groups in a single lift exercise. The traditional bench press, which engages muscles in your shoulders, arms, and chest, is a fine example of a compound exercise.
Do not work out for more than an hour. Beyond 60 minutes, your body starts releasing the stress hormone, cortisol. Cortisol will block the production of testosterone and will make your efforts wasted and not build muscle. For the best results, only spend 60 minutes or less working out.
Train opposite muscles, such as chest and back or the quads and hamstrings, in the same session. This practice alternates the stress placed on the two groups, so that one rests while the other one works. You can increase the intensity of your workout to make up for spending less time in the gym.
Weight training isn’t always about getting ripped. Every routine for muscle development is different with varying goals and intended results. Take the time to think carefully about what you really want to accomplish before you begin. You may want to take a supplement if you are wanting to increase your muscle size.
Try utilizing some plyometric exercises. This type of exercise develops the fast twitch fibers of your muscle, which stimulates muscle growth. Similar to ballistic moves, plyometric exercises require you to accelerate your movements. The plyometric push-up, for instance, involves launching yourself up as high as possible, removing your hands from the floor.
A problem that can hamper muscle development is that some muscle groups grow slower than others. Use fill sets to target your problem muscle groups. This is a set that has about 25 reps a few days after the last workout.
Pre-exhaust is a useful strategy you can use if a certain muscle group is giving up on you early and reducing the effectiveness of subsequent exercises. When you do rows, for example, your biceps could give out before your lats do. The solution is to try isolation movements like straight-arm pulldowns, so that the bicep is not the point of emphasis. Your lats will then be pre-exhausted, but when you do your rows, your biceps should not limit you anymore.
After reading this information, you are sure to understand how much it takes to have success in your muscle development plan. Start using your new knowledge as quickly as possible, building your muscles to results you could only have dreamed of previously.