Home » Other Topics

Weight Training Tips For Men Over The Age Of 60

Written By: External Contributors on April 20, 2015 No Comment

A lot of people ask the question, how can they build muscles quickly? What needs to be done to maximize weight training? Many people from many different walks of life ask these questions, but the answers aren’t always apparent. Here, you can find some expert advice on how you can increase your muscle mass quickly and easily.

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. Go slowly and make sure you use correct form.

Do not forget to get enough veggies when you are trying to build muscles. While muscle building diets tend to focus on carbs and protein, you still need plenty of vegetables. But, vegetables offer important nutrients often not found in those other foods. In addition, they are excellent sources of fiber. Fiber can help the body use the protein more effectively.

It is important to warm up your muscles with stretching exercises to avoid injuries. The process of increasing muscle mass subjects your muscles to increased stress, which increases the probability of injury. Warming the muscles up prior to exerting them is a key factor in avoiding injury. Prior to any heavy lifting, do some brief, low-impact exercises. Follow this with some intermediate warm-up repetitions.

Stay Motivated

A lot of people who exercise end up putting more emphasis on speed than they should and less emphasis on technique than they should. Performing an exercise with care and deliberation, will give you far better results than quickly churning out sets in bad form. Be patient, stay focused and complete each rep correctly.

Making goals for the short-term, and giving yourself rewards when you reach those goals, is a great way to motivate yourself. Stay motivated throughout your journey since muscle gain requires a time investment. Give yourself healthy rewards along the way to stay motivated. As an example, you can get yourself a relaxing massage that will help improve your blood flow and give your muscles a chance to recover.

Though creatine is safe for use when trying to build muscle mass, there are precautions you must be aware of. These supplements can be harmful if you have any sort of kidney issues. Also, it has been shown to cause heart arrhythmia, muscle cramps and muscle compartment syndrome. Younger individuals are generally more susceptible to these problems. Stick closely to the instructions when taking supplements.

Keep in mind the “big three” and make sure they’re in your routine. They include dead lifts, squats and bench presses. These exercise add muscle mass, improve balance, and make your body stronger and more agile. Use these exercise as the cornerstone of your exercise regimen.

You must consume enough protein to build muscle. A good way to get all of the protein needed is to consume supplements and protein shakes. For best results, use them immediately after your workout and immediately before your bedtime. If you’re looking to lose weight, restrict yourself to one shake per day. However, if you want to gain mass as well as muscle, you can have up to three milkshakes a day.

Try to workout for an hour, or less. After sixty minutes, your body will begin to produce increased amounts of the stress hormone, cortisol. Cortisol blocks testosterone, which causes less efficiency during workouts. Restricting workouts to 60 minutes or less helps you get more out of each workout.

Creatine is a very popular supplement with muscle builders, but you need to use it with caution, especially if you are taking it for an extended time period. These supplements should not be used if you have kidney problems. They can also cause cramping, heart arrhythmia, and compartment syndrome. Adolescents are particularly at risk. Use these supplements in appropriate quantities and under the supervision of a medical professional.

Have your questions about muscle building been answered? If you have other questions, do some research on the internet or seek the advice of a trainer. With technology these days, new techniques are being found to help you get the body you desire.

Tags: , , ,

Digg this!Add to del.icio.us!Stumble this!Add to Techorati!Share on Facebook!Seed Newsvine!Reddit!Add to Yahoo!

Comments are closed.

  Copyright © 2009 RapidShare, All rights reserved.| Powered by Y!A| Premium theme by Techblissonline.com