Think You Can’t Build Muscle? Think Again!

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Does muscle building conjure up the thought of having to work out many times a week for the rest of your life? Muscle development is not obtained by just doing physical exercises though. You also need to learn some of the basic strategies required to build large amounts of muscle in the fastest way possible. Keep reading for some effective tips for muscle development.

Muscle Mass

When doing squats, be wise. Lower the bar onto the back on a point that is close to the center of the traps. This method of lifting will help you to keep the bulk of the strain on your legs, hips and butt, which allows you to lift more weight.

Protein is essential in building up muscle mass. Include a variety of lean proteins and healthy fats in your diet for the best results. When your body lacks the protein it needs to effectively build muscle, you will have much less success in achieving the muscle mass and physique you seek. A majority of your meals and snacks should be protein-rich.

If you are doing extensive cardio workouts, such as marathon training, it is not wise to also engage in muscle development regimens at the same time. If your goal is a well-balanced fitness program, then cardio is essential. However, if you are trying to increase your muscle size, excess cardio could undo your hard work. When you are trying to build up your muscle mass, concentrate more on your strength exercises and a little less on conditioning.

Halt your workout immediately if you start to experience pain. Muscles and tendons are fragile, and you should never overextend them just to add muscle. Take the time to let your body heal on days you feel sore after a workout.

You should be sure to stretch when you are trying to build muscle. There are two main benefits to regularly stretching. It staves off sore muscles so you are able to recover more quickly, meaning you don’t miss valuable time at the gym. Your exercises for muscle development will be more effective if you include exercises to stretch your muscles first.

Eat healthy fats when you’re trying to build up your muscles. Healthy fats are good for the joints and can raise testosterone levels in your body. This means you will be able to get muscle gain all over your body. Saturated fats are not good for your heart, however, so be sure to steer clear of them.

Make sure you keep your cardio workout going. Although cardio exercises might seem to contradict what it means to build muscle, this type of exercise is crucial for proper heart health. 3 moderate cardio exercises per week of 20 minutes per session will be enough to properly exercise the heart without negating your weight training progress.

Never forget a pre-workout stretch. Stretching is an important part of your workout routine. You can protect muscles from injury by doing some warm-up stretches and can relax muscles to prevent soreness and stimulate building after you finish your workout. You could also get massages to relax your muscles and help them expand as they recover.

Warming up with some light exercises is essential before you do any heavy lifting. Ten to fifteen minutes of warm-up activities can boost circulation and prepare your muscles for more intense forms of exercise. Warming up prevents muscle injuries that could halt your progress, keeping you out of the gym for weeks at a time.

Your last set should end in a type of “failure.” By working the muscles you are targeting until you absolutely cannot finish your rep, you will reach the point of the most beneficial muscle growth. It is important to note though, when you reach this point, do not continue to push. This can cause you to injure yourself.

Weight Machines

Mix up your workout between weight machines and free weights. Free weight movements are typically better for building serious muscle. That said, using weight machines is probably a better option if you’re just getting started. If you are a novice muscle builder, try to include both types of weights, so you are not stuck with the same routine out of habit.

Do some plyometric exercises. When you complete these exercises you help stimulate muscle growth by developing muscle fibers that are fast-twitch. Plyometrics are considered ballistic moves in that they require a certain amount of acceleration. For example, while doing plyometric push-ups, your hands should jump up off the floor, exploding as high as possible.

Many people make the mistake of increasing their protein consumption as soon as they begin a weight training regimen. Starting too soon will increase your caloric intake as well, leading to fat deposits. Ease your way into a high-protein diet so that your body has a chance to adjust. Gradually raising your intake by two or three hundred calories at two- or three-day intervals is wise.

Use many different kinds of grips when doing back exercises. Apply a staged or a mixed grip for performing rack pulls and deadlifts for achieving more strength. A staggered grip will help you to twist the bar in one direction, while an underhand grip twists it the other way. This will keep the bar from sliding over your hands.

Try to change your routine. Make sure you are always challenging yourself to do new things and that you’re challenging your body as well. Make sure that you do different exercises and workout different muscles each time you exercise. This not only keeps your workout challenging, it keeps it interesting and exciting.

You may have had some desire to grow your muscles prior to reading this. Now you hopefully have a better idea of what to do so that you can build muscles as quickly and efficiently as possible. Use these tips to succeed with your goals of weight training.

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