Think You Can’t Build Muscle? Think Again!

Everyone can benefit from weight training. You may not be aware that it is possible for you, but the same techniques that have worked for bodybuilders can also work for you. You simply need to have good information and proper technique. This article will discuss some proven methods for gaining muscle mass.

If you are trying to build muscle, you are going to have to start eating more over all. Shoot for enough calories in your daily diet to gain a pound per week. Find some ways to take in more calories. If you have not gained any weight within two weeks, try eating even more.

An often overlooked part of a good exercise program is warming up. As muscles gain strength, they will undergo greater stress, and will thus be more vulnerable to injuries. Warming up is the best way to prevent these injuries. Before you do any serious lifting, lightly exercise for five to ten minutes, and then do three or four light and intermediate warm-up sets.

If you want to build muscle, you need to eat meat on a regular basis. For every pound that you weigh, you need to consume approximately 1 gram of meat. This gives your body the protein it needs, and allows you to more easily build muscle.

In virtually every case, your muscle-building routine should include the venerable “big three” exercises. This refers to bench presses, dead lifts and squats, all of which are common exercises for building bulk. These exercises simultaneously increase both muscle mass and strength. Add variations of these exercises to your usual workouts.

Don’t allow your workouts to exceed one hour in duration. If you work out for longer than an hour, your body will start producing large amounts of cortisol, an unhealthy stress hormone. Cortisol may block testosterone, which hurts all your efforts that you have been putting in towards achieving more muscle mass. You will optimize your efforts by keeping your workouts short and intense.

Train opposing muscles while in the same session including your chest and back, or quads and hamstrings. By working out this way, one muscle can take a break while the other is being trained. This will increase the intensity of your workout and the time you’re at the gym is reduced.

Keeping your body hydrated is an important component of a good muscle-building program. If you are not properly hydrating yourself, then your muscles will experience fatigue easier and you just might face injury. Hydration also plays a key role in maintaining and building muscle, so it’s crucial to drink plenty of fluids.

Try utilizing some plyometric exercises. This type of exercise develops the fast-twitch muscle fibers that stimulate muscle growth. Plyometrics are considered ballistic moves in that they require a certain amount of acceleration. When completing plyometric push-ups, for example, you would remove your hands from the floor, pushing your body upward as high as you can.

If you plan to, you can indeed build muscle. By incorporating the advice that was presented to you into your workout plan, you will be able to figure out a plan that will work for you. The more you know about which techniques are most effective, the more success you will have.

Leave a Reply