If you are hoping to build larger, stronger muscles, you must be willing to learn as much as possible on the subject. There are tried and proven methods for you to use and many of them are contained in the article that follows. Spend the time necessary to fully absorb the following information and consider how each tip can benefit you and your muscle building efforts.
Form is most important. Do not get caught up sacrificing the correct form trying to go faster. No matter what exercise you are performing, slow down on reps and put your focus on your technique. This will give you better results. Going slow can also force you to incorporate more muscles into the move and make you work harder by eliminating momentum.
You have to make sure that you always warm up if you are trying to build your muscle mass. When your muscles become stronger, they’ll experience lots of additional stress making them susceptible to injury. Warming up helps counteract this increased risk of injury. Prior to any heavy lifting, do some brief, low-impact exercises. Follow this with some intermediate warm-up repetitions.
Always include the “big three” exercises in your training schedule. Those are bench presses, dead lifts and squats. Along with adding muscle, these exercises help you improve your strength and condition your body. It’s important to tailor your exercises to include variations of these regularly.
Change your routine around. Like any workout, things can become boring, which can keep you from doing them. Try to very your workout each day to keep working different muscles. By changing your workout, you keep your workout fresh and you’ll be more likely to stick with it.
You must ingest quite a bit of protein in order to build up muscle. A great way to get the proper amount of protein is by consuming supplements and protein shakes. Take these before going to bed, as well as after your workouts for best results. If you want to lose weight while you are building muscle, drink one a day. If you are looking to build both mass and muscle, drink up to three per day.
Eating proteins will help you build your muscles. Protein is the basic building block for muscle cells. If you’re not getting enough protein in your diet, you can lose muscle mass instead of gaining it. You might need to eat over 100 grams of protein per day depending on your weight.
If you are planning to increase your protein consumption because you want to lift weights, do so cautiously. This rapid increase in calories can actually increase body fat if you do not exercise enough to offset them. Slowly increase protein intake, about 200 calories daily, and you will have a much better chances of building muscle.
Focus on the “big three” exercises of squats, bench presses and dead lifts to build muscle quickly. The effectiveness of these exercises at building up your muscles and improving your overall fitness is undeniable. Although there are plenty of other exercises that have their places in a good muscle-building routine, you should make these three prime exercises the foundation of your workouts.
One issue that crops up for many bodybuilders is that different muscle groups grow unevenly. In order to target such problem groups, a fill set is a great idea. This is an abbreviated set (only 25-30 reps) of an exercise to work the deficient muscle group. This set is performed once two to three days have passed since the group was previously exercised.
When trying to increase muscle mass, snack on protein-rich foods prior to working out, and again after you finish. It’s a good suggestion to consume approximately fifteen grams thirty minutes prior to training, and then do the same thing after you finish. This is about the same as one or two cups of milk.
Pre-exhaust weak muscle groups to ensure that you hit all the areas you want to target. For example, when you are doing an exercise where you are working multiple muscles, such as a row, your biceps can sometimes become fatigued before your lats. You can fix this by performing an isolation-type exercise, such as straight-arm pulldowns, that do not emphasize the bicep muscles as much. This causes the lats to be exhausted prior and when doing rows, the biceps should not limit you.
What you learn here can be used through out your life. Keep your strength of willpower high, and stay dedicated to achieve the body condition you are aiming for. The process is not a speedy one, but by making use of advice like that provided here and applying yourself with diligence, you can build up the body you’ve always wanted.