What does your bodybuilding regime look like? The answer might not be as direct as you think. A lot of people try to bulk up their muscle, but often end up frustrated when they aren’t particularly successful. Continue on for some helpful tips and you just might find something that you have never tried before.
You should not emphasize speed over a good technique. Regardless of the exercise performed, the repetitions should be slower while you focus on the technique. You are sure to get better results using this approach as opposed to churning out an equal number of repetitions quickly. Take your time, and make certain that you are performing the exercise correctly.
Consume lots of protein when you wish to build muscle. Muscles rely on protein to perform all of their major functions. If you don’t eat enough, you will have a hard time getting more muscle mass. Eat lean proteins no less than twice a day with meals, and at least once in the form of a snack.
Workout Routine
Switch up your workout routine. If you aren’t excited by your routine, then you will be more reluctant to work out. Change your workout to do a variety of exercises, and alternate the muscle groups you work on in a single setting. Keeping your workout routine fresh will maximize your results and increase the likelihood that you will continue.
Attempting a muscle development program while involved in difficult cardiovascular workouts or training for an upcoming marathon is not recommended. Cardio is helpful to keep in shape, but a lot of it can slow down your efforts to improve muscle mass. If your focus is to build muscle, concentrate on strength-training.
Do not extend your workouts to more than 60 minutes. The body begins to produce more cortisol, a stress hormone, after sixty minutes of working out. Cortisol blocks testosterone–a hormone that promotes muscle growth–and undermines all of the work you are putting into building muscle. Keeping your workouts under an hour will allow you to gain the most from your fitness routine.
Make sure that you are consuming enough calories. You can find caloric calculators online which can help you plan out a diet which will meet your needs depending on how much muscle you’re trying to build. Use one of these calculators, and adjust your diet to include adequate amounts of protein, carbs, and other nutrients to bulk up your muscles.
When the lifting gets tough, the tough cheat a little. Getting in a few more reps by putting a certain portion of your body to work is a good way to ramp up your exercises. However, be careful not to over-use this technique. Make sure that you keep your rep speed controlled. Do not compromise your form.
15 Grams
A great idea when trying to build muscle mass is to eat protein rich foods before and after your exercise routine. Try to consume 15 grams of protein 30 minutes prior to exercising, and 15 grams afterwards. An 8-ounce glass of milk has between nine and 11 grams of protein, depending upon the type of milk (skim, whole, etc.).
Pre-exhaust weak muscle groups to ensure that you hit all the areas you want to target. For example, your biceps may tire faster than your lats when you are doing row exercises. This can be remedied by doing an isolation exercise, such as pull-downs, that work your lats without emphasizing your biceps. If your lats are pre-exhausted, your biceps won’t be limiting you when you go to do your rows.
Be careful of which methods you use, as some of them can be ineffective. Split squats, neck work and dips may include awkward joint positions that may put you at risk of serious injury. Bigger exercises like, rows, deads, presses and squats are more appropriate for the heavier loads.
There are a number of ways exercising your muscles can improve your life, whether or not you have an interest in bulking up. It can give you a higher level of self-esteem, more strength, improve your joints, and even strengthen your lungs when combined with a light to medium cardio workout.
Be realistic in your muscle development goals. The most effective way to get the results you want is to develop your muscles during hundreds of workouts that are spaced out over a period of time. You can do more harm that good if you attempt to build up muscle mass fast by using steroids, stimulants or other harmful substances.
Always stretch prior to working out. Stretching is essential to warming up your muscles and preventing injury, and stretching exercises post-workout can help your muscles relax as they enter the recovery phase. Getting a massage every once in a while can also help with relaxation and muscle recovery, therefore helping your muscles get stronger as well.
Excellent techniques are required for building bigger, stronger muscles correctly. Use the advice in the preceding article to ensure that your bodybuilding plan is as successful as it can be. You can reach the muscular goals you set for yourself through patient effort invested in good techniques and guided by smart information.