Weight training isn’t just about pumping iron. There are many things that play a role in the results that you see from the time you spend lifting. Keep reading for great advice on how you need to approach muscle development to get it to really work for you and produce optimum results.
The bench press, the squat and the deadlift should form the focus of your workout sessions. There is a good reason these exercises are thought of as the cornerstone of good bodybuilding. They have proven to increase strength, add bulk to muscles, and improve your general level of conditioning. Always try to include these exercises in some form in your workout.
Keep the “big three” exercises in mind when developing your routine. Dead lifts, squats and bench presses are important because they build bulk. These exercises will not only add bulk, but they’ll also strengthen and condition your body. Add variations of these exercises to your usual workouts.
Don’t try to build muscle while doing intensive cardio workouts. Doing cardio is great for overall fitness, though if you do too much, your body will not be able to build a lot of muscles mass with strength training at the same time. Put most of your efforts into strength-training if you wish to grow muscle.
You must increase the amount of protein you eat when you embark on a bodybuilding program. Many muscle builders rely on supplements and shakes to get all the protein they need. These are wonderful to have after a workout, as well as right before you go to sleep. If you want to shed pounds while building muscle, have one serving a day. In order to bulk up your muscles as well strengthening them, you could consume as many as 3 per day.
It is possible to create the impression that you are larger than you may actually be. Build up your upper chest, back and shoulders through targeted exercise. This creates the illusion of a smaller waist and a larger frame overall.
In each workout, train the opposing muscles. For example, work out your chest and back together, and your hamstrings and quads together. By doing this, you can allow one muscle to relax while you are working on the other one. You will be able to workout more efficiently and exercise more than one muscle at a time.
Drink water before, during and after a workout. In order to prevent injury to yourself, it is important to stay properly hydrated. Furthermore, hydration is vital to the process of building and keeping muscle mass, and therefore plays multiple roles.
Don’t rely on your “limits” to know when to stop a set, instead allow your body to physically be exhausted. You want to try and push yourself to your limit during every set. Don’t stop until you’re unable to do even a single more. If necessary, you can use a pyramid system and decrease the number of reps as you fatigue.
When attempting to gain muscle, eat foods high in protein throughout the course of the day and immediately after your workout. A useful measure is taking 15 grams about thirty minutes prior to training, and then another 15 grams after training. This amount of protein can be found in a glass or two of milk.
One way to work around muscle groups that are holding you back is “pre-exhausting.” As an example, you might have weaker biceps that fatigue before you can complete lats on rows. To avoid overworking one muscle, target your weak muscles with isolation exercises that save supporting muscles for later exercises. Exhausting your lats before doing rows will even out your muscle use and allow you to use your biceps to exhaustion.
If you wish to do squats, do them right. Move the bar to the area on your back closest to the trap’s center. Your hips, glutes and hamstrings will have to work harder and this will allow you to squat more weight.
As you can see, there are many simple ways to ensure that you are getting the most out of your strength training regimen. Now that you’ve got a good foundation for your muscle-building program, you are ready to start working toward your ideal body.