Have you been working on building up your muscles? If you are like most people, you might not have been doing all you can to get those muscles where they need to be. Here are some simple tips that work for building muscle. Use them and you will see results.

Aim for a high number of reps with medium-intensity weight when you train. For each individual exercise you do, try to do a set of 10 to 15 reps, resting less than one minute in between each set. This causes lactic acid to build up in your muscles, which makes you “feel the burn” while stimulating growth.

If you are trying to build muscle mass, it is important to eat calorie-dense food at the right time. The best time to eat your heaviest meal of the day is after you have completed your muscle-building workout session. It is at this time that the energy demands of your body are at peak levels since your body needs the nutrition to repair and build muscles. If you continue to eat some more calorie-dense food every couple of hours, you will provide an opportunity for your body to add even more muscle mass.

Short-term use of creatine supplements can help you build muscle with minimal risks. Creatine plays an important role in your body in that it is required to produce ATP, a basic and vital form of energy. Your body cannot function without ATP, and lack of creatine can cause muscle problems. Having a higher level of creatine will enable you to train more intensely, and for a prolonged period of time.

Massage your muscles regularly. You can do this on your own by making use of a foam roller, tennis ball or any other tool that will help to relieve the stiffness of sore muscles. You could even consider going for regular massages at the parlor. Whatever means you use; you must be sure to relax those muscles regularly.

Building muscle cannot happen if you’re not getting a good amount of protein. Many muscle builders rely on supplements and shakes to get all the protein they need. These are especially effective following a workout or prior to bedtime. If you would like to drop fat and build muscle at the same time, you should just consume one per day. If you want to bulk up in mass as well as muscle, then you can consume as many as three daily.

When working out to build your muscles, it is important to know what your limits are. If you are someone who is highly motivated, it is sometimes really easy to push yourself too far. Understand your body and know what it could take. Do not try to compete with someone else especially if they are training at a much higher intensity than you are. You do not want to injure your muscles in the process.

Only workout your abs muscles two to three times per week. Many people make the mistake of doing abdominal exercises daily. This does not give the muscles enough time to recover and can ultimately limit their growth and could cause your body to become injured. Working out two to three times per week is sufficient to get lean abs.

It is important to workout until you have reached muscle failure with your muscles. Many people stop working out when they begin to feel the weights getting a bit hard to lift. Containing to push until your body cannot push anymore will give you the lean, strong muscles you really want.

Consuming a protein shake after working out is very important. The protein shake gives you body the nutrients it needs to be able to rebuild muscle fibers and help your muscles to grow faster and stronger. Protein shakes should have a ratio of 2:1 of carbohydrates to protein in order for them to be as beneficial as possible.

You need to know how many calories to eat per day in order to gain the muscle you want to gain. To determine your daily calorie intake you should multiple your weight by 15. The resulting number is the number of calories your body needs to build muscle and burn as much fat as possible.

As you become more experienced in working out, it’s very important that you make sure to adjust the amount of weight you lift. Once you get stronger, you are either going to have to increase your weight or your reps in order to get that pump you need for achieving additional muscle growth. Try to increase gradually the amount of weight you lift to ensure that you don’t overexert yourself.

Testosterone

Don’t work out for more than sixty minutes. Your body starts producing excess cortisol, the stress hormone, after 60 minutes of a workout session. Cortisol blocks testosterone, which can ruin your muscle gaining efforts. Keeping your workouts under an hour should provide optimal results.

When you are working to build up your muscles, you need to make sure that you are eating some healthy fats. Healthy fats help in lubricating joints, and they could also raise your testosterone level in your body. This means that you can get healthy and equally effective muscle groups throughout your entire body. Do not consume saturated fats, since they aren’t good for your heart.

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.

Avoid eliminating fats from your diet if you are trying to make your muscles bigger. Good fats, like Omega-3 fatty acids, are essential to proper muscle growth. If you do not consume these fats, your muscle growth process will simply be slowed down. If you are a male, an added benefit of good fats is that there is also a relationship between testosterone levels and fat.

You can decide at any time to really start building muscle. If you use the tips from this article, you are going to see a positive change in your physique. Work on building muscle and you will find that you like your body more, and that you feel healthier and stronger.