Useful advice is important for those looking to build muscle. Keep in mind there is much information to learn about building muscles, and that you want to learn as much as you can about the subject. Carefully read over each piece of advice presented below and think about how you can put it to use in your own muscle-building routine.
Don’t try to focus on both cardio and strength at the same time. This is not to say you should not perform cardiovascular exercises when you are attempting to build muscle. In fact, cardio is an important part of physical fitness. However, you should not heavily train cardio, such as preparing for a marathon, if you are trying to focus on building muscle. The two types of exercises can conflict, minimizing effectiveness on both fronts.
Have protein before starting a workout. Whether you have a sandwich with about 4 ounces of lunch meat, a protein bar or a shake, it’s important to remember that protein synthesis is what is important for building muscle. Have your protein about half an hour to an hour before starting a workout for best results.
Do not train one day and follow it by another training session the next. Always skip one day between to be sure that your muscles have the time that they need to repair themselves before working out again. If you do not allow them to heal, they are not going to develop as fast as you would like them to, and you could end up hurting yourself.
Compound exercises are an important part of any muscle building plan. Compound exercises work more than one muscle group at once. An example is bench pressing, which works not only your chest, but also your triceps and shoulders, in just one exercise.
You need to always use both feet when working out. Even though it has become trendy to do weight training exercises with only one foot, you should not do this if you do not have to. Not having both feet on the ground forces your body to balance itself, which distracts from the muscle that you are trying to focus on.
You need to be focused on what you are striving to achieve when looking to build your muscles. Do not train for endurance and focus on cardio when trying to build muscle mass. Cardio and weight training are a great combination, but they will contradict each other if you have excess cardio in your muscle building routine.
Create the illusion that your body is larger than it is. This is accomplished by focusing your attention on developing your upper chest, shoulders and upper back. This causes your waist to look smaller and makes you look bigger.
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.
In order to build lean muscle you need to work out three to four times per week. You should do workouts that use all the muscles in your body, as this will help you to lose weight quickly and strengthen your muscles at the same time. Working out every day can cause your body to become injured and would be counterproductive.
Consuming a sufficient amount of protein is a key factor in building muscle. In general, for every pound that you weigh, you should aim to consume about one gram of protein. For example, if you weigh 140 pounds, you should try to have 140 grams of protein in your diet. Meat, dairy and fish are excellent sources of protein.
Do not overwork your body. In order to build muscle mass, your body needs a chance to recuperate. When starting out, work your upper on one day, then work your lower body the next day. Take one day off each week where you do no workouts at all. This will make the workout less of a job.
When deciding which muscles to work, aim to work out opposing muscle groups within one workout. Combine chest and back exercises or quad and hamstring ones, for example. The muscle you were previously working will be allowed to rest while you are working the other muscle. You will ultimately raise the intensity and efficiency of your workout while also reducing the duration of your routine.
Don’t work out for longer than an hour. Your body starts producing excess cortisol, the stress hormone, after 60 minutes of a workout session. Cortisol blocks testosterone, which causes less efficiency during workouts. Maintaining a workout of less than 60 minutes is beneficial as it will help you to get the best possible results from your routine.
Try eating healthy fats so you can build muscle. Not only do healthy fats lubricate your joints, but they also increase testosterone. This will allow for healthy gain of mass all over. Don’t consume saturated fats though. These are not considered 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.
If you want to build muscle mass, do not get rid of good fats in your diet. Good fats are conducive to growing muscle mass. By being overly restrictive when it comes to fat consumption, you might actually slow down your growth. There are studies that show relationships between testosterone and fat levels, which is another benefit.
Start using the advice from this article right away. Keep it up and you will soon have the body of your dreams! It is not going to happen overnight, but if you consistently apply these tips, you will eventually have the muscle mass that you are working for.