Improving you life is not always easy, and takes dedication, time, and the correct information. It is the same when trying to build muscle. To be successful, you will need the correct tools. The information that follows has been used successfully by others and can be easily implemented into your routine right away.
Set muscle building goals for yourself and evaluate your progress. It can be discouraging to see great muscle bound bodies around the gym, but you have to know that those bodies did not happen overnight. Set specific goals you can reach, and monitor your progress. If you are not seeing the results, you want, you may have to tweak your workouts to get back on the right track.
Keep the “big three” in mind and incorporate them in your exercise routine. Squats, dead lifts and bench presses all build muscle mass quickly. These exercises will condition your body, build strength, and add muscle mass. Include variations of them in your regular workout routines.
If you are working toward “bulking up” your muscles, do not do cardio for more than 90 minutes per workout. Too much cardio can cause the body to form “lean muscle” instead of the bulk that you desire. Cardio is very important, but put a limit on it for best results.
Having a dependable training partner is very important when building muscle. This partner can help spot you so that you can pump out those few extra reps that you could not do on your own. It can also help if your training partner is stronger than you because this can push you to work even harder.
As you are working to develop muscle, do not count on the scale to tell you how you are doing. You must take the time to measure your body fat to find out how you are doing. If your weight it going up or remaining the same, it may be a sign that you are turning flabby fat into rock hard muscle.
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.
When doing weight training, you should always ensure your rest periods are monitored very closely. Short rest periods are the best because they cause a large amount of lactate to accumulate in your muscles. This lactate causes your muscles to be more fatigued, which can lead to more muscle growth.
A lot of people believe that they will be able to lose weight strictly through cardio workouts, but muscle building is also very important. It is the best way to boost your weight loss because each pound of fat requires more calories and energy to maintain than a pound of fat.
Plyometric exercises are a great idea! These sorts of exercises will help you enhance your fast twitch muscles, stimulating greater muscle development. Plyometrics require lots of quick moves and acceleration. So when you do something like plyometric push-ups, you would pull your hands up off the floor, allowing your body to explode into the air as high as possible.
Perform each exercise until you hit the point of failure. The point of failure is when you reach the point that you physically cannot do another repetition. This will ensure that you are getting the maximum benefit from your workout. A word of caution – know your limits. Trying to push yourself beyond what your body is capable of can result in injury that can set back all of your efforts.
One way to get around limiting muscles is to pre-exhuast them prior to working other muscle groups. For example, your biceps might be fatigued before your lats on rows. An exercise that isolates and works only your lats, performed before your workout, allows you to avoid this problem. Therefore, you will pre-exhaust your lats. When it is time to perform rows, you shouldn’t be limited by your biceps.
Increasing the thickness of your triceps is extremely important. Although cable press downs is very effective, you should do overhead movements in order to achieve real triceps mass. Raising the arms over your head allows you to stretch the long head of the triceps, which allows it to contract better than when the arms are at your sides.
Don’t bother lifting for more than an hour at a time. Your body will produce more stress hormone, called cortisol, if you exceed an hour long workout. Cortisol blocks testosterone and puts to waste any of your efforts to build muscle. Keeping your workouts under an hour will allow you to gain the most from your fitness routine.
Consume healthy fats when you are trying to build muscle. These fats not only lubricate your joints, they also help to keep your testosterone level high. This will allow for healthy gain of mass all over. Try avoiding saturated fats, since they aren’t heart-healthy.
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.
When you tailor your diet for maximum muscle-building power, don’t get over-zealous and cut out helpful fats. Your muscles cannot grow without the right good fats. Eating too little fat will reduce the speed with which you gain muscle. Studies show that increasing healthy fats will also increase testosterone levels, building muscle even more quickly!
If you are serious about being successful in your muscle building efforts, there are a few tools that are absolutely essential. If you use what you have learned from this article in your workouts, you can feel confident that your goals are within reach.