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Safe Muscle Development For All Levels Of Fitness

Written By: External Contributors on May 6, 2015 No Comment

Anybody can build up their muscles if they really want to. Though it’s not an easy task, by using the proper methods you can achieve many of the same results that professional bodybuilders do. You just have to know the best techniques and have good information. This article contains some great information that can help you to build muscle mass.

Making short-term goals, attaining them, and then rewarding yourself for doing so, can be a great motivator. Due to the fact that gaining muscle is a commitment that is long-term and requires a significant amount of time, maintaining motivation is vitally important. Why not pick rewards that will help your muscle building efforts? As an example, get a massage; your blood flow can be improved.

Never skip your warm up exercises when you are working to increase muscle mass. The process of increasing muscle mass subjects your muscles to increased stress, which increases the probability of injury. If you warm up, injuries can be prevented. Warm-ups consist of light exercise followed by warm-up sets of exercise. Don’t lift weights until you’ve completed your warm-up routine.

If you are currently training to do a marathon, or doing any type of extreme cardio work, now is not a good time to try to build up your muscles. Cardio is important, but it can make bodybuilding efforts futile. When you do build up your muscles you want to make sure your efforts are focused on strength-training regimens.

Compound exercises are vital if you wish to achieve optimum growth of muscle. The theory behind these exercises is that you should use a variety of muscles during one exercise. Bench presses, for example, work your chest, arms and shoulders at the same time.

Carbohydrates are key for muscle building. Carbohydrates helps give your body the energy it needs to properly do your exercises. When training consistently, you must take in two to three grams of carbohydrates per pound of weight.

Don’t workout for more than an hour. When exceeding 60 minutes, your body will begin to increase its amount of cortisol, which is a stress hormone. Cortisol decreases your testosterone levels, which just wastes your efforts towards increasing your muscle mass. To get the best out of a workout, try limiting them to sixty minutes.

When your exercise workout is complete, be sure to engage in a series of stretches to ensure the best environment for your muscles to build and repair themselves. Someone who is under forty should hold each stretch at least thirty seconds. Stretches of no less than 60 seconds are recommended for those over 40 years. This helps to prevent injuries after you have exercised to build muscle.

Make sure that your diet is nutritionally sound on days that you are going to lift. You will need to consume more calories than normal throughout the day, with a push in the hour prior to your workout. This doesn’t mean you should go crazy with your diet on the days you work out. Instead, it means that you should eat a little more compared with the days that are not working out.

Train opposing muscles when you are in the midst of a workout; try doing the chest and back together, or the hamstrings with quads. This method allows one muscle to recover while the other is in action. This will allow you to bump up your workout intensity and you won’t have to be in the gym as long.

Your caloric intake has to be high enough. You can find a number of body mass indexes online to help you figure the amount of calories you need to consume to reach your target weight. Try using one of the many calculators that you will find, and then make adjustments to your diet in a nutritionally sound way to increase your daily caloric value.

When training, high reps and a good number of sets will show the best results. Do fifteen lifts at the minimum with a break of a minute or less in between. This can stimulate your lactic acids, which can help you build muscle. Repeating this again and again will build your muscles to their fullest extent.

If you set your sites on it, you can build lots of muscle. Incorporate the tips that you have learned here and apply them to your own workout regimen for the best possible results. If you follow solid advice and use effective methods, you can achieve your muscle building goal.

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