The information in this article can easily be considered the Cliff’s notes version off all of the information that is scattered all over the Internet. That information has been sorted to gain the most helpful and productive tips to help anyone looking to build muscle gain the muscle mass more efficiently.
Consider drinking a protein shake before starting your weight-training workouts. Liquid minerals tend to be absorbed quicker in the body than solid food, so think about having a shake filled with protein, about 10 to 20 grams. The protein shake will help give you a boost of protein to encourage protein synthesis, which is the way to building muscles.
The “big three” should form the core of your exercise routine. These bulk-building exercises include squats, bench presses and dead lifts. These exercises will not only add bulk, but they’ll also strengthen and condition your body. Incorporate a variation of exercises like this in your workouts regularly.
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.
Don’t forget about life outside the gym. While muscle building is a great goal with plenty of benefits, remember that life goes on. Some who try to build muscle seem to forget about other activities; make time for friends and relatives. Even better, invite some of them to the gym with you. A well-rounded life is a happy life, and you will feel better about building muscle if the rest of your life is in place.
When trying to gain muscle mass by using over-the-counter supplements like creatine, watch the amount you take and for how long you take it. If you have any kidney conditions, do NOT use creatine! There are other potential side effects, such as heart arrhythmia, muscle compartment syndrome and cramping. Younger individuals are generally more susceptible to these problems. Adhere to the recommended quantities for your safety when using these supplements.
To maximize your muscle building, avoid heavy amounts of cardiovascular training while you are lifting large amounts of weights. If you are trying to build great muscle mass, cardio workouts can get in the way of that. Blending weights and cardio is ok, but if you are doing one or the other to an extreme degree, you have to cut down on the other in order to get the results you want.
Carbohydrates are needed to see success in muscle building. Carbs give your body the fuel it needs to do the exercise you have to do every day. People who engage in intensive daily workouts should eat 2 to 3 grams of carbohydrates per pound of weight. For example, if you weight 180 pounds, you need to eat 360 to 540 grams of carbohydrates a day.
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.
Drink water before, during and after a workout. If you are not properly hydrating yourself, then your muscles will experience fatigue easier and you just might face injury. Hydration also facilitates the increase and maintenance of muscle mass.
Make sure that your diet has enough protein when you are trying to build muscle mass. The maximum amount of protein intake you need is about one gram of protein for every pound of your body weight on a daily basis. Slightly more or less protein does not matter too much, but you do need to intake as much as possible.
Don’t workout for more than an hour. After an hour of working out, the body will produce cortisol at an increased rate. Cortisol neutralizes testosterone, making it hard for you to build muscle mass. For best results, keep your workouts under sixty minutes so that you don’t produce excessive amounts of cortisol.
When you are working to build up your muscles, you need to make sure that you are eating some healthy fats. Not only do healthy fats lubricate your joints, but they also increase testosterone. These positive effects will optimize your muscle growth. Try to consume mostly non-saturated fats, as they are a healthier alternative 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.
Building muscle should not mean that you eliminate all fats from your diet. There are many good fats and they are important to muscle growth. If you restrict fats from your diet, you will definitely slow the muscle building process. Studies have proven that testosterone and fat are related, which means that it is good to have some good fats.
Well, there it is! The Cliff’s notes version of the muscle building information from the web. You are now ready to begin a weight training and diet plan that will help you gain the muscle mass you want. Use the information as best you can to start a weekly routine to maximize your results.