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Use This Advice To Get Bigger Muscles

Written By: External Contributors on June 1, 2013 No Comment

It can be hard to build up muscle. It also happens over time, so it can be confusing when you don’t see fast results. This makes it all the more important that you understand what you are doing and you are performing the right exercises to build and maximize your muscle. You will find some solid advice below to help you achieve just that.

Include the “big three” into your routine every time. These mass building exercises include dead lifts, bench presses and squats. These exercises not only add muscles mass, but they improve your body’s overall strength and conditioning. Make sure you try to include a variation of these types of exercises during your workouts regularly.

Neither speed NOR weight is more important than technique! You’ll always get better results if you complete repetitions slowly and correctly, rather than if you try to get your reps done too fast. Take all the time you need and make sure you perform the exercises like you should.

Making short-term goals, attaining them, and then rewarding yourself for doing so, can be a great motivator. You must stay motivated constantly to build muscle, since it takes a while. You can even come up with rewards that will help you in your muscle building journey. One good idea of a healthy reward is getting a massage.

Always do compound exercises so you can have the most muscle growth possible. These particular exercises will allow you to exercise several muscle groups in each lift. For instance, a bench press uses your shoulders, triceps, and chest at the same time.

Adapt your diet in function of how much you exercise. Increase your food intake to the amount of calories that will produce a weight gain of one pound per week. Try finding ways to boost your calories, and if after a couple weeks, there isn’t a change to your weight, try consuming more calories.

Sixty Minutes

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, wasting effort you put toward building your muscle. To get the best out of a workout, try limiting them to sixty minutes.

You also need lots of carbs when building muscles. Carbohydrates provide the fuel that your body is going to use during your muscle-building exercises. If you are short of them, your body will derive energy from the protein in your diet instead of using it to grow muscle tissue. Eat the correct amount of carbohydrates to get your body through its workout.

A post-workout stretch is as important as stretching before you get started. Someone under the age of forty should stretch for at least 30 seconds. Someone over 40 should hold their stretches for at least 60 seconds. This will lessen the chances of your body getting injured while doing bodybuilding exercises.

Building muscle does not necessarily entail becoming totally ripped. There are a variety of muscle routines targeted at different goals, so it’s helpful to determine what exactly you want to achieve. You may want to take a supplement if you are wanting to increase your muscle size.

Vary your workout routine from week to week. As you get into any workout routine, it can become boring and that will dissuade you from doing it. Arrange your workout to concentrate on different exercises to work different specific muscle groups each time you visit the gym. By varying your workout you will keep it fresh which will help you stick with it.

Know your limitations, and don’t stop short of exhausting them. 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. When necessary, shorten your sets if you get too fatigued.

When you lift, it is OK to fudge a little. Using the rest of your body to help you complete some extra reps is a great way to push yourself to your limits. However, be careful not to over-use this technique. Make sure that you keep your rep speed controlled. Don’t let your form become compromised.

Creatine supplements are popular in the muscle building community. However, they must be treated with caution. If you have any kidney conditions, do NOT use creatine! They can also cause cramping, heart problems, and even something called muscle compartment syndrome. Young people in particular are at risk. Stick closely to the instructions when taking supplements.

Building Muscle

Building muscle is a difficult endeavor. That said, if you know best practices for building muscle, you can be confident that you will see results, eventually. Combine the tips you just read with your existing knowledge about bodybuilding to optimize your bodybuilding routine and become really ripped.

In order to build muscles, remember that carbohydrates are very essential, as well. Your body runs on carbs, so they are essential to complete your workouts and do all the other tasks that you must do each day. Individuals that are doing intense exercise are usually advised to take in approximately three grams of high quality carbs per each pound of weight.

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