In order to properly build muscle, your mind needs to be open to new strategies. Learn information about building muscles, if you want results. Keep reading to learn some great tips that you can use to build muscle efficiently and effectively.
Neither speed NOR weight is more important than technique! It doesn’t matter which exercise you perform, slowing down your reps to ensure that your technique is perfect will help you to get better results in a shorter amount of time. Make sure you take your time and perform each workout correctly.
Building muscle will require you to eat more of a variety of foods. The amount you eat should be equivalent to you gaining around a pound of weight each week. Research different methods to increase you caloric intake. If you don’t see any changes in your weight within two weeks, you may want to think about ingesting even more calories.
Make the “big three” exercises a staple of your workouts. These bulk-building exercises include squats, bench presses and dead lifts. These types of exercises help add bulk in addition to strengthening and conditioning your body. You should make sure that your regular workout schedule includes all three of these exercises or at least some variations on them.
Don’t allow your workouts to exceed one hour in duration. Your body will begin to produce some cortisol, after the first hour of working out. Cortisol blocks testosterone–a hormone that promotes muscle growth–and undermines all of the work you are putting into building muscle. To get the best out of a workout, try limiting them to sixty minutes.
Repair and build your muscles by making sure to stretch post-workout. Holding stretches for thirty seconds will be sufficient for younger exercisers under the age of forty. If you are a little older, try to keep your stretch for about a minute total. This prevents injuries from occurring when exercising.
Try to focus on multiple muscles during one workout, such as the hamstrings for quads and chest dips for the chest. By working out this way, one muscle can take a break while the other is being trained. You will be able to decrease the amount of time you spend in a gym because you are increasing the intensity of your workout.
Staying hydrated is vital to weight training. Not being hydrated means that you could end up hurting yourself. Hydration also facilitates the increase and maintenance of muscle mass.
When the lifting gets tough, the tough cheat a little. 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. Having said that, you should never cheat in excessive amounts. Make sure to perform all your reps at a controlled speed. Do not let your form be compromised.
You can’t build muscles just by visiting the gym every day without knowing what you’re doing. Building muscle long-term is a concentrated effort. Apply the tips from this article to help you build muscles quickly and effectively.
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