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Reasons For Having A Spotter While Lifting Weights

Written By: External Contributors on December 24, 2016 No Comment

Muscle development isn’t as simple as going to the gym, or lifting some weights. There are many factors that contribute to the results you see when you spend time weight lifting. In this article, you will learn tips and techniques for getting maximum results from your muscle building efforts.

Set short term goals and give rewards to yourself when they’re achieved. Building muscles is a long-term commitment, so it’s important for you to keep yourself motivated. You can even come up with rewards that will help you in your muscle development journey. For instance, get a massage; they increase the body’s blood flow and assist you in recovering on your off days.

A lot of people fail to use proper technique when lifting weights because they are too focused on speed. Instead of trying to squeeze in as many reps as possible, focus instead on completing your reps slowly and correctly. Do not rush, and be sure to properly do these exercises.

Your body can benefit from a varied routine. Doing the same exercises each day can get static and dull so switch up your routine to keep it interesting. Mix up your workouts to confuse your muscles and ensure you are always making progress. If you change your routines every so often, you will remain interested and motivated longer.

60 Minutes

To increase your muscle mass, you must increase your intake of nutritious foods. The amount you eat should be equivalent to you gaining around a pound of weight each week. Look into ways you can take in more calories. If you don’t see any changes in your weight within two weeks, try consuming an even higher amount of calories.

Keep your workouts to a sixty-minute maximum length. When exceeding 60 minutes, your body will begin to increase its amount of cortisol, which is a stress hormone. Extra cortisol may block testosterone and your efforts at muscle building can be wasted. Restricting workouts to 60 minutes or less helps you get more out of each workout.

Once your workout is complete, you need to stretch thoroughly, so that your muscles repair themselves and continue to grow. Holding stretches for thirty seconds will be sufficient for younger exercisers under the age of forty. If you are over 40, hold each stretch for a full minute or more. This will help prevent injuries during your muscle building program.

Proper warm-up exercises are essential when you are trying to increase your muscle mass. Stronger muscles will be more stressed and prone to injury. Stretching before working out is the best way to avoid injury. Before you do any serious lifting, lightly exercise for five to ten minutes, and then do three or four light and intermediate warm-up sets.

A common mistake people make is consuming too much protein when starting their muscle development routine. Often, this increases caloric intake and can lead to more fat gain. Change your protein consumption more slowly by eating a few hundred extra calories of protein over a week or so, and the body will be able to convert that protein into muscle.

As you can see from the above article, you now know that a lot of things go into successfully building muscle, some which you can simply include in your everyday routine. Start using your new knowledge as quickly as possible, building your muscles to results you could only have dreamed of previously.

Keep in mind the “big three” and make sure they’re in your routine. These bulk-building exercises include squats, bench presses and dead lifts. These exercises not only add muscles mass, but they improve your body’s overall strength and conditioning. Use these exercise as the cornerstone of your exercise regimen.

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