Learning to lift weights correctly and safely can be an enjoyable experience. Not only will you take pleasure in the workout, you will reap many helpful rewards when you begin to build muscle. Before you do anything else, you need to learn which exercises best fit your needs, and the following tips will help you do that.
Warming up well is imperative when building muscle mass. As your muscles increase in strength, they will begin to suffer further stress and be more likely to be injured. If you warm up, you avoid injuries like these. Do five or ten minutes of light exercise before lifting, followed by a few light to intermediate sets of warm-up lifts.
The protein in meat is crucial to muscle growth. For every pound that you weigh, you need to consume approximately 1 gram of meat. This gives your body the protein it needs, and allows you to more easily build muscle.
Make the “big three” exercises a staple of your workouts. They include dead lifts, squats and bench presses. These exercises will condition your body, build strength, and add muscle mass. Incorporate a variation of exercises like this in your workouts regularly.
If you are going to use creatine supplements to assist with your muscle gain, you should use caution, especially when taking them for an extended period of time. You can develop severe kidney problems with prolonged creatine use. Also, it has been shown to cause heart arrhythmia, muscle cramps and muscle compartment syndrome. Using these sorts of supplements is especially dangerous for adolescents. Be sure you keep your creatine intake at or below suggested safety levels.
Trying to build up muscle mass while you are engaging in marathon training, or other tough cardio workouts, is not advisable. While doing cardio is great for fitness, too much of it may negate your attempts to build muscle through strength training. Strength training exercises are the best way to increase muscle mass.
Use as many repetitions as possible when training. Do fifteen lifts at minimum, and take a small break between. Maximizing lactic acid production in this fashion stimulates muscle growth. Increase the weight without decreasing reps to maximize muscle growth.
Try to workout for an hour, or less. When exceeding 60 minutes, your body will begin to increase its amount of cortisol, which is a stress hormone. Cortisol may block testosterone, which hurts all your efforts that you have been putting in towards achieving more muscle mass. You will optimize your efforts by keeping your workouts short and intense.
Having a healthy body and lean muscle is an awesome feeling. Weight training plus cardiovascular exercise is a quick way to these kinds of results. If you do them together, your body will quickly begin to change.