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Muscle Development Tips From The Weight-Training Experts

Written By: External Contributors on November 20, 2013 No Comment

There is much more to muscle development than just getting to the gym and lifting weights. 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 bodybuilding to get it to really work for you and produce optimum results.

Building muscle will require you to eat more of a variety of foods. Muscle weighs more than fat, and you need to be able to feed your muscles. Eat what you need to in order to gain that pound per week. Think about different ways to increase your intake of calories. Do this for two weeks, and if you still don’t see a weight change, you might want to increase the intake even more.

Do not forget to get enough veggies when you are trying to build muscles. A lot of diets that promote muscle building put a lot of emphasis on consuming proteins and carbohydrates; however, vegetables are usually ignored. The essential nutrients in vegetables usually can’t be found in foods with a high protein or carbohydrate content. Additionally, they are high in fiber. When you are consuming fiber, your body will be able to better use the protein that you eat.

Make sure that your diet is nutritionally sound on days that you are going to lift. An hour or so before your workout, eat more calories than you would on a typical day. This is not a license to overeat on the days that you workout, but just to eat more in comparison to the days that you are not planning to hit the gym for weight training.

Compound Exercises

Many people who work out make the mistake of emphasizing speed over technique. Slower repetitions that put your focus on the technique will give you much better results than just attempting to perform the same repetitions as fast as you can. Take time to be certain you are doing the exercise correctly.

Compound exercises are crucial when building muscle. Compound exercises work more than one muscle group at once. For instance, bench pressing helps you develop your shoulders, chest and your triceps.

If you want to get toned, then use lower weights and more reps and sets. Make sure each rep includes 15 lifts or more, and always have a break between reps. This constant effort keeps your lactic acids pumping, increasing muscle growth. Doing this several times a session can help vastly.

Include the “big three” exercises in your exercise regimen. These particular exercises are dead lifts, bench presses and squats. Along with adding muscle, these exercises help you improve your strength and condition your body. Use a variety of each exercise each time you workout.

Work your muscles to exhaustion to get the best results from your exercises. Leave nothing on the table. With every set that you do, try to push your body until you can not lift even one more pound. If necessary, trim the length of each set as your body tires.

Plyometric exercises are a great idea! This type of exercise strengthens the fast-twitch muscle fibers responsible for stimulating muscle growth. Plyometrics are similar to ballistic movements since they involve acceleration. Squat jumps are an example of plyometrics, because as you come up from the squat position, you jump as high as possible with your arms extended toward the ceiling, and as you land, you go into the squat before repeating the jump.

When you are planning to build muscles on a certain day, eat good. Eat more calories an hour before your workout. 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.

It should be easy to see the various ways you can impact your bodybuilding in a positive and easy way. Employ all the information you have learned regarding the healthiest techniques for building muscle.

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