Getting results from most things in life takes discipline, time and hard work. It is the same when working toward building muscles. Success will only come if you know what you are doing. To follow are some effective ways for building muscle that you can start using right away.
An often overlooked part of a good exercise program is warming up. As muscles gain strength, they will undergo greater stress, and will thus be more vulnerable to injuries. Taking the time to warm up can prevent such injuries. Don’t do any heavy lifting until after you’ve done some light exercising for five or ten minutes, followed by a few light to moderate sets to get warmed up.
If you are having problems staying motivated, you may find it helpful to establish short-terms goals for yourself. Once you have met your goals, reward yourself. Motivation is key to getting muscles, since it can be a long process. You may even give yourself rewards that are directly related to weight training. For instance, you could get a massage. A massage improves your blood flow, and it assists you in recovering faster.
Your diet is especially important on your lifting days. An hour or so before your workout, eat more calories than you would on a typical day. While this doesn’t give you permission to pig-out on days when you exercises, it does permit you to eat somewhat larger portions of healthy food than you would on off days.
To be sure you get the proper amount of muscle growth you can, do compound exercises. These are exercises which are designed to work multiple muscle groups in a single movement. An example is bench pressing, which works not only your chest, but also your triceps and shoulders, in just one exercise.
Make sure that workouts never exceed one hour in length. After you have worked out for sixty minutes, your body starts to produce a stress hormone called cortisol. Cortisol may block testosterone and thwart your muscle-building efforts. Restricting workouts to 60 minutes or less helps you get more out of each workout.
Cool down with a short stretching routine to ensure that your muscles start the repair process from a healthy point. Those under forty should spend thirty seconds holding each stretch. People who are over the age of 40 should hold stretches for a minimum of 60 seconds. This way you’ll be less likely to become injured as you complete your exercises.
Consider plyometric exercises. These types of muscles develop fast-twitch muscle fibers in your body, which assist you in stimulating muscle growth. Plyometric exercises are a different kind of exercise that rely more on acceleration than strength. For example, when you do plyometric push-ups, let your hands come off the floor, propelling your body upward.
When trying to increase muscle mass, snack on protein-rich foods prior to working out, and again after you finish. An ideal amount of protein is 15 grams 30 minutes before your workout, then the same amount after your workout. This is about a glass or two of milk.
A good bodybuilding program should prioritize strength above all else. You will be able to increase the amount of weights you lift over time. Gains are more dramatic at the start of your program. In the initial stages, you should be able to raise your maximum weight by about five percent after two workouts. If you have not been achieving your goals, then take a closer look to see if there is something you are doing wrong. If you feel weak during this workout session, it is possible you are not entirely recovered from your last session.
When building muscle, ensure that you are getting the correct caloric intake. There are good calories and bad ones, so it’s important to know which ones promote muscle growth and which ones hinder it. Consuming a poor dietary regimen builds fat instead of muscle.
Having the correct information is important in finding success in anything you do, building muscles is no different. Apply what you have learned in this article, and you will develop stronger muscles over time.