What is something that you do not like about yourself? Do you dwell on those things when you look at yourself in a mirror or when you go to sleep? If so, it’s time to make a change and work on your confidence – starting with your body. Read on for more tips on muscle building quickly.

Research your routine to ensure that your exercises are optimal for building muscle mass. Different exercises work on different muscle groups and also on muscle building or toning. Variety is the key to growth achievement as you work out each of the muscle groups.

If you want to increase muscle mass, you need to eat more food as well. Eat an additional 3500 calories per week, which will be enough to put on about a pound. Try different diet alterations to provide yourself with more calories. If you see no results within two weeks, try to pack in more calories.

Carbohydrates are essential to muscle development success. Carbs are the fuel that your body uses to power itself through exercise routines. The ratio of carbs you should be consuming each day is about two grams for every pound you weigh.

Do not work out for more than an hour. If you work out for longer than an hour, your body will start producing large amounts of cortisol, an unhealthy stress hormone. Cortisol has been shown to block testosterone, reducing the results you achieve. This can be avoided by working out for no longer than 1 hour continually.

After working out it is important to stretch well if you want the muscles to repair and build themselves well. If you are under 40 years old, maintain the stretch for at least 30 seconds. Anyone over the age of forty should hold stretches for sixty seconds at the minimum. This will lessen the chances of your body getting injured while doing muscle building exercises.

Many people begin increasing their protein intake immediately upon beginning a program to build muscle which is a mistake. Often, this increases caloric intake and can lead to more fat gain. 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.

Staying hydrated is important to proper muscle development. When you are poorly hydrated, you increase your chances of getting injured. Plenty of water is also needed to help you maintain and increase your muscle mass.

Try doing plyometric exercises. This is a good way to work on your fast-twitch fibers and develop your mass quicker. Plyometrics incorporate acceleration into your workout. For example, when you do plyometric push-ups, let your hands come off the floor, propelling your body upward.

When weight lifting, it is perfectly fine to cheat just a little bit. Using a bit of your body to pump out a few more reps is a great way to boost your workout. Remember, though, that this tactic should only be used when there is no alternative. Always keep your rep speed controlled. Keep in mind that if you compromise your form, you will run the risk of injury.

If you are interested in bulking up, you should focus on bench pressing, dead lifting and squatting. These three exercises will help you get in shape quickly and allow you to keep building muscles. You can include other exercises in your workout, but make these three your priority.

One deterrent of successful muscle-building can be slow-growing muscle groups. To target these areas, try using a fill set. Target the particular muscle group with 25-30 reps of a specific exercise a few days after you last exercised that group.

Don’t overexercise – only workout three or four times per week. By doing this, you are providing your body with time to rest and repair itself. Over-training is a serious problem that can actually prevent you from getting effective results in the long run.

Build Muscle

Adjust your diet to suit your training. You need a healthy ratio of protein to fat in order to build muscle. This does not mean you should eat more food; this means you should have a more balanced diet. Try taking protein supplements and vitamins to build muscle faster.

Be picky of what moves you go heavy on, as some are unfavorable to excess weight. It is quite possible to sustain an injury by doing neck movements, split squats and dips, as they can place joints in precarious positions. Keep the higher weights to exercises which are easier to complete, such as rows or standard squats.

Keep your immediate goals within the realm of the possible. Although it could be tempting to do three hundred pound squats at first, this could cause injury. Try to improve during each routine. In many cases, you will find yourself stronger each day, surpassing your short-term goals. This may encourage you and motivate you to continue exercising.

After reading this article and deciding to make these positive changes with your life and body, you may soon be asking yourself what you DO in fact, like about yourself. Not only will your looks improve, but your self-esteem and health will benefit also. Now is the perfect moment to start bettering your life.