Any personal development activities will take commitment, time and knowledge. It’s the same with muscle building. If you want to ensure attaining success, you are going to need the appropriate tools at your disposal. Here are some tried and true ways to build your muscles, and you can put them into place as soon as today.

Regardless of how frequent or intense your workout sessions are, if you are not eating sufficiently, your body will not have enough proteins to build muscle. It is therefore critical to eat meals often. You should strive to consume at least 20 grams of protein every three hours. In addition, it is more important to eat often rather than to eat large portions.

Focus on the deadlift, the bench press and the squat. These key exercises form the foundation of any good bodybuilding routine, and rightly so. These exercises are proven to increase bulk, build strength, and increase overall conditioning. These exercises should always be included in some form or another.

When trying to build muscle mass quickly, smaller is better. Smaller sets with more weight will add muscle more quickly than longer sets. Between 8-12 repetitions for each set is about the ideal. Give your body plenty of rest between workout routines to allow the body to heal. Muscle is built as the muscles heal.

Consume more calories each and every day. If you are trying to gain some muscle weight, you will need to be eating more. Make sure these calories come from healthy foods, do not allow yourself to fill up only on junk, it will not help you out at all.

Make time to workout at least three times weekly. If you are just starting out, you should limit yourself to three times, but as your muscles become more conditioned, you should try to get to the gym more often than that. As you become more experienced, you can increase your workouts to be more than once daily, several times a week.

Make the “big three” a part of your daily workout routine. These three exercises include: the deadlift, squat and bench press. These particular exercises are known to help build bulk, strength and condition your muscles each time they are done and should be included in your routine for maximum muscle building success.

If you want to optimize your muscle building ability, make sure to eat something after a workout. Eat within an hour of finishing your workout. Ideally, your snack or meal should contain a protein and a carbohydrate. This food will get your body started doing the things it needs to do to start building muscle.

Eat plenty of carbs. If your body runs short on glucose after hard workouts, your body will use muscle tissue for protein and carbohydrates, undoing your hard work. Stay away from low-carb diets, and eat an appropriate amount of carbs given the intensity of your workouts–possibly a couple of grams of carbs per pound of body weight each day.

Always use your own intuition when working out. Although planning out your workouts ahead is good for making sure that you stay accountable, sometimes you can’t always stick to this schedule. For example, you might not be ready for another quad session after your last session left you exhausted. On the other hand, your arms could be well rested after a good workout just a few days ago. Listen to what your body tells you, and follow it.

Eat lots of protein to grow muscle. Protein is essential to the maintenance and growth of muscle; working out without eating protein can result in loss of muscle. You may need up to one gram of protein per pound of body weight each day.

Remember to go to the gym with a friend when you are working on building up your muscles. If you try to do so alone, it is possible that you put yourself into a difficult situation, especially when using free weights. This can lead to serious injuries or lesions.

Make sure that you aren’t forgetting your back. A lot of people train just the muscles that they can look at in a mirror. Because of this, they often have chests that are big and strong, but their backs are small and weak. You can solve this problem by working your back using barbell rows and pull-ups.

Carbohydrates are your friend when striving to build muscle mass. When you are exercising hard your body uses significant amounts of carbohydrates fueling your body and keeping you going. If you do not have sufficient carbohydrates to fuel your exercise, your body will break down muscles for protein to keep you going, and you will lose mass.

Testosterone

Do not exceed 60 minutes, when working out. After more than an hour of intense exercise, your body will start producing unwanted levels of the stress hormone, cortisol. Cortisol neutralizes testosterone, making it hard for you to build muscle mass. Keeping your workouts under an hour should provide optimal results.

If you are attempting to increase muscle mass, eat healthy fats. Additionally, fats help increase your testosterone, as well as, keeping joints flexible. These positive effects will optimize your muscle growth. Just remember to stay away from saturated fats, because the aren’t a heart-healthy option.

To build a muscular physique, keep stress in check. Men who are stressed may experience lower testosterone levels, and this hormone encourages muscle growth. In addition, stress increases cortisol levels, and this hormone actually inhibits muscle growth. Teach yourself some relaxation exercises and find other outlets for your stress, and you may reach your muscle-gaining goals even faster.

Make sure you do not eliminate good fats when you are building muscle by lifting weights. There are a variety of good fats that help promote healthy muscle growth. The entire process of building muscles will slow down if you cut out good fats entirely. Research shows that your fat and your testosterone levels are linked, so that’s why good fats are important!

Getting the body you want is a lot easier if you start your efforts with solid information and advice. Put the advice of this article to work for you in your muscle building regimen and know that your physical goals and aspirations will be reached before you know it!