If you are interested in building more muscle, this article will give you some great ways to do so. Read about advice relating to altering to your diet, through to changing your workouts. Figure out what you need to work on in order to reach your goals.
Never skip your warm up exercises when you are working to increase muscle mass. As muscles grow stronger, they are more stressed and prone to injury. If you warm up, you avoid injuries like these. Do five or ten minutes of light exercise before lifting, followed by a few light to intermediate sets of warm-up lifts.
Try changing your routine. As you repeat any particular workout routine, it could become boring, which can prevent you from working out. Switch up your workout to include different exercises, and work different muscle groups every time you go to the gym. By adjusting your workouts, you keep them interesting and you will stay engaged.
Your diet is especially important on your lifting days. You want to add calories about sixty minutes before you plan to lift to give them time to be absorbed and available for your body to use. This does not mean that you should eat too much, but eat more than you would on a day that you would not work out.
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. Those with kidney problems should not take creatine at all. These supplements have also been linked to muscle compartment syndrome, muscle cramps, and heart arrhythmia. Young people in particular are at risk. Make certain that you are taking these supplements in their recommended safe quantities.
Try to train opposing muscles in the same workout, including the chest with your beck or the quads with the hamstrings. This setup allows one muscle group to recover while the opposing group is being worked. This will increase the intensity of your workout and the time you’re at the gym is reduced.
The goal of any workout where muscle building is the focus is to create stronger muscles. Focus on strength training and try lifting more weight from one workout to another. Remember that as a beginner, you should be able to increase your weights by about five percent every two sessions. Analyze your progress regularly and if you aren’t seeing the results you are looking for, consider making changes to your workout. If you still feel weak from you last workout, you may not have given yourself enough time to recover.
Don’t bother lifting for more than an hour at a time. Beyond 60 minutes, your body starts releasing the stress hormone, cortisol. Cortisol blocks testosterone–a hormone that promotes muscle growth–and undermines all of the work you are putting into building muscle. Keeping your workouts under an hour will allow you to gain the most from your fitness routine.
Although an increased protein intake can help build muscle, all too many people jack their consumption up sky-high the moment they start their muscle-building routine. This can increase caloric intake which may lead to gaining weight if not exercising enough. Increase protein intake slowly so your body can transform it into muscle well.
It’s OK to cheat every now and then to get all you can out of your workouts. Getting in a few more reps by putting a certain portion of your body to work is a good way to ramp up your exercises. However, be careful not to over-use this technique. Make sure your rep speed is constant. Do not compromise your form under any circumstance.
Make sure that you are eating enough calories in general. Check out some of the online calculators available to determine the number of calories necessary for you to gain a certain amount of muscle. Once you have determined your caloric needs, you need to make sure that you increase your levels of carbohydrates and proteins in proportion to get the maximum benefit.
Having a strict schedule for your workouts will prevent injuries and help you gain muscle. If you are just a beginner, engage in difficult workouts no more than two times a week; if you have been doing it for a while, you can add an additional day to your rotation.
It is very important that prior to working out, stretches are done. Stretching is necessary to warm your muscles before you begin, which prevents you from hurting yourself. Stretching after a workout can also relax your muscles as they go into recovery. A great tip for muscle recovery is to indulge in a regular massage, as this will ensure your muscles have an opportunity to relax.
It is not always easy to build up your muscles. In addition to sticking to your workouts, you have to make sure your workouts are intense. You also must stay focused on meeting your dietary needs. Not reaching your goals can be devastating, given the amount of effort you are expending. Make sure you apply these tips and you should soon be in better shape.