Confused By Weight Training? Build Muscles Quickly And Safely With These Tips

It can be difficult to accomplish your goal of building muscle. Not only do you have to remain dedicated to a workout regimen that stresses the muscles, but you must also eat right. Not getting the results you want can be disheartening. Here you will read some great advice regarding how to make the most out of your muscle building efforts.

Focus on squats, dead-lifts and bench presses. They are the cornerstones of bodybuilding for good reason. They can help you become stronger, build your endurance, and improve the effectiveness of future workouts. Try to fit some form of these exercises into your workout.

Remember the “big three,” and include these exercises in your routine. Bench presses, squats and dead lifts help build bulk. These exercises simultaneously increase both muscle mass and strength. Use these exercise as the cornerstone of your exercise regimen.



Eating enough carbohydrates is crucial for building muscle. Carbohydrates serve as the energy source the body needs to complete workouts. If you plan on training extensively, consume two to three grams of carbohydrates for every pound of your body weight, each day.

Do not work out for more than an hour. Your body starts producing excess cortisol, the stress hormone, after 60 minutes of a workout session. The cortisol can block testosterone and waste the efforts you are putting toward your bodybuilding. 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 to make sure you stretch out your muscles while you work out. If you’re under the age of 40, hold each stretch for thirty seconds or more. However, if you are older than forty, you should try to maintain a stretch for about sixty seconds. This will help prevent injuries during your muscle development program.

Many people begin increasing their protein intake immediately upon beginning a program to build muscle which is a mistake. That can result in excessive caloric intake which, if not countered by increased exercise, may result in fat gain. Change your protein consumption more slowly by eating a few hundred extra calories of protein over a week or so, and the body will be able to convert that protein into muscle.

Consider plyometric exercises. This work smaller, “fast-twitch” muscle fibers, stimulating muscle growth. Plyometrics are like ballistic moves in that they require some acceleration. When performing plyometric push-ups, for instance, push your body up with an explosive force that actually forces your hands to leave the ground.

Try to improve your bicep curls. Generally, while doing bicep curls, you don’t get the most benefit offered from a curl because you don’t get the bar up past the point of being parallel. The upper half is supposed to be the strongest section of the bicep curl. Seated barbell curls will ensure that you fix this problem.

It is hard to build muscles. You will not only be exercising according to a strict schedule, you will be working very hard when you do. You must make sure you pay close attention to your daily diet. Not paying attention to your diet could make your efforts useless. Stick to the above tips to ensure that you get your desired weight training results.

Leave a Reply