Muscle development is more than going to the gym to lift weights. A variety of factors are in play which will impact how your results will be achieved. Read this article to learn what you can do so that you can get the outstanding results you are looking for.
The bench press, the squat and the deadlift should form the focus of your workout sessions. Those three make up the foundation of any good exercise routine. They work the main components of your body, building mass and strength. Always try to include these exercises in some form in your workout.
Don’t try to bulk up when doing extensive cardio training or preparing for a marathon. Although a certain amount of cardio is beneficial for everyone, bulking up at the same time that you are doing really intense cardiovascular work will be difficult, if not impossible. If your focus is to build muscle, concentrate on strength-training.
Protein Shakes
You must ingest quite a bit of protein in order to build up muscle. Use protein supplements and drink protein shakes to help ensure you get as much protein as you need. These are really important after working out and before sleeping. If you are trying to shed some pounds as you build your muscles, only consume one shake or supplement each day. However, if you want to gain weight as well as build muscle, you should consume as many as three protein shakes or supplements daily.
If you want to be successful at building muscle, you need to consume enough carbohydrates. Carbs are the fuel that your body uses to power itself through exercise routines. Make sure that you understand that you should be consuming around two or three grams of carbohydrates for just about every pound of your body weight.
Compound Exercises
Compound exercises are an easy way for you to get consistent muscle growth in all areas of your body. Compound exercises work more than one muscle group at once. A great example is a squat, which uses both the muscles in your legs and your core muscles for one movement.
When training, high reps and a good number of sets will show the best results. You should include a minimum of 15 lifts with breaks that are no longer than one minute. Maximizing lactic acid production in this fashion stimulates muscle growth. You will maximize your muscle building by committing to this several times during each of your sessions.
After exercising it is vital to stretch, so that your muscles can build and repair themselves well. If you are under 40 years old, maintain the stretch for at least 30 seconds. Someone over 40 should hold their stretches for at least 60 seconds. Post-workout stretching improves the effectiveness of muscle-building exercises and reduces the risk of injury.
Body Needs
Make sure that you are consuming the amount of calories that your body needs. There are many online calculators that will help you estimate the number of calories you need to eat each day to gain the desired amount of muscle. Utilize one of them, and then change your diet around to include enough protein, carbohydrates, and various other nutrients that your body needs to increase muscle mass.
When you are trying to build muscle, make sure to pay close attention to the types of calories you are consuming. You need to know which foods will help your efforts and which will hurt them. A bad diet makes you fat – not muscular.
This article should have made it clear that it isn’t all that difficult to integrate bodybuilding into your daily routine. The next step now that you have the necessary information is to begin your program as soon as possible. By starting soon, you’ll soon start to see results and stay motivated.
