Lifting weights can be a ton of fun when done correctly and in a safe manner. Not only will you take pleasure in the workout, you will reap many helpful rewards when you begin to build muscle. Read on to learn how to find the exercise routines that work for you so that you can begin building muscle.
You have to make sure that you always warm up if you are trying to build your muscle mass. Take your time increasing your muscle mass to avoid muscle strain and injuries to ligaments. If you spend an adequate amount of time warming up, your risk of injury will decrease. Prior to lifting, exercise lightly for about 10 minutes, and follow it up with about 4 light warm-up sets.
In virtually every case, your muscle-building routine should include the venerable “big three” exercises. These bulk-building exercises include squats, bench presses and dead lifts. Along with adding muscle, these exercises help you improve your strength and condition your body. Add variations of these exercises to your usual workouts.
Setting up sort-term goals and a reward system for meeting those goals can go a long way for improving your motivation. It takes a long time to build muscle so do not get discouraged and do not give up. Including rewards which actually benefit your muscle building routine is an even greater motivation! Investing in a new piece of fitness equipment will prevent your workout from becoming boring and help you achieve your goal.
Eating ample amounts of protein is essential to building muscle. A great way to get the proper amount of protein is by consuming supplements and protein shakes. These shakes work very well immediately after you workout and right before you hit the sack. If you want to lose weight while you are building muscle, drink one a day. However, if you want to gain weight as well as build muscle, you should consume as many as three protein shakes or supplements daily.
Focus on your nutrition and calorie intake on the days that you will be do muscle building exercises. You will need to consume more calories than normal throughout the day, with a push in the hour prior to your workout. This doesn’t mean you should overeat on workout days, but eat more than you normally do on the days you don’t go to the gym.
Work the right muscles to create an illusion of bigger bulk. Increase the size of the muscles around your chest and legs. Bulking up this way makes your waist look smaller, and it can make you look larger overall.
Eating proteins will help you build your muscles. Lack of protein can lead to muscle loss, so it is important to maintain your intake of this basic building block for strong muscles. You might need to eat over 100 grams of protein per day depending on your weight.
You should make sure that the number of calories you consume every day is high enough. There are many online calculators that will help you estimate the number of calories you need to eat each day to gain the desired amount of muscle. Use these calculators, and alter your diet to get plenty of carbs, protein, and other vital nutrients to help build your muscles.
Developing a smart schedule for your muscle building workouts will keep your muscles growing and keep you from injury. If you are working on your muscles for the first time, only do strenuous workouts two times a week. Those that have more experience and have already been conditioning their muscles can safely work out this way three times in a week.
One problem many people have when trying to build muscle is certain muscle groups growing slower than others. Doing a “fill set” can help to avoid this problem. This is an abbreviated set (only 25-30 reps) of an exercise to work the deficient muscle group. This set is performed once two to three days have passed since the group was previously exercised.
Having a body which works for you and not against you will make you feel amazing. If you combine both a fitness exercise program with a strength training program, you will see greater result than with just a cardio workout alone. Come up with a plan that involves both to get on your way to great changes!