People who want to build muscle need to know the best ways to go about accomplishing this difficult task. This article contains several proven strategies for building muscle. Remember the tips in this article so you can use these skills in real life.
When trying to bulk up and build muscle mass, you should increase the total number of calories that you eat. Up your caloric intake until you are gaining one pound each 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.
You need to get enough protein if you want to build muscle. A terrific method for ensuring proper protein intake is to use protein supplements and drinks. Such beverages are especially useful following exercise and just prior to bedtime. You must consume about one shake a day. If you want to bulk up in mass as well as muscle, then you can consume as many as three daily.
Eat well on the days you workout your muscles. Approximately 60 minutes prior to exercising, consume calories. This doesn’t mean you should overeat on workout days, but eat more than you normally do on the days you don’t go to the gym.
To be sure you get the proper amount of muscle growth you can, do compound exercises. These exercises work multiple muscle groups simultaneously. A great example of a compound move is a shoulder press from a squat position, which works the legs and shoulders simultaneously.
Try creating an illusion that you are bigger than you actually are. This is accomplished by focusing your attention on developing your upper chest, shoulders and upper back. This makes your waist seem smaller than it really is, which makes it appear that you are larger.
Eat plenty of protein when trying to add muscle to your frame. Protein is essential for building muscle, and if you don’t get enough of it, it can actually make you lose muscle. Daily you should eat up to 1 gram of protein for each pound you weigh.
When you do workout try your best to train muscles that are opposing, so do things like train your back with your chest or your hamstrings with your quads. This will let one muscle group rest while the other is working. This will help you increase the intensity of your workout since your time in the gym will be limited.
Drink plenty of water when you are trying to build muscle mass. Unless your body is hydrated at all times, you run a higher risk of injury or muscle damage. Hydration is also a key factor in your ability to increase and maintain muscle mass.
It’s OK to cheat every now and then to get all you can out of your workouts. If you need to use a bit of your body to get those last couple of reps in, it’s okay. In fact, this is a great way to increase your workout volume. But do not make that an excuse to cheat on all of your reps! Keep a controlled rep speed. Do not let your form be compromised.
It is vital to limit your workouts to 3 to 4 times per week. Your muscles need time to recover and grow. If you work out too often, you run the risk of injuring yourself. This will only be counterproductive in the long run.
Giving your muscles a workout can benefit you in a variety of ways, even if you have no desire to bulk up. A fitter body will improve your confidence as well as your strength, joints, agility and endurance.
Stay aware of your dietary consumption when you are looking to boost your muscle mass. Muscles are about 70 percent water, and although it is always important to stay well hydrated, it is even more important for muscle building. Do not drink excessively when building muscles; alcohol causes muscle tissue to break down, which defeats the purpose of building your muscles.
Don’t quit your cardio exercises. While your cardiovascular routine won’t increase muscle mass, it will better prepare your heart for your more strenuous weightlifting routine. Working out about 1 hour per week, divided into 3 sessions is a good way to keep your heart healthy and ready to support your muscle building goals.
Weight Lifting
The most important factor in weight lifting is your technique. Technique trumps speed, frequency and even intensity. You should practice each exercise fully until you have mastered it. By practicing your routine before you move on to more advanced weight lifting, you will have an easier time achieving the very best results.
Stretch for at least 10 minutes before starting your daily weight lifting exercises. Stretching and warming up prepares your body and can help prevent injuries caused by strain. Preventing injuries can help keep you working out.
Take a break any time an exercise causes you pain. Your muscles and tendons are extremely fragile, and you do not want to push them just to bulk up. If you feel any pain or are sore, take some time off, allowing your body to regain its strength.
Weight Machines
Use both weight machines and free weights as you work to build muscle. If you want to add significant amounts of muscle, free weights are actually ideal. Weight machines are a safer place for beginners to exercise. Muscle building novices need to use both methods so that neither becomes a sole source of exercise.
Use this advice wisely in your actions and in your life. Just make sure you are determined and have strong willpower. It will take more than a day, but if you don’t give up, you will build the muscles that you want.