Become informed to ensure that you’re performing the most effective exercises for increasing muscle. Besides the fact that different exercises work on different groups of muscles, there is also a distinction between exercises that increase muscle mass and those that develop muscle tone. Choose a number of different exercises so you can build all the muscles that you want to build–your leg muscles, arm muscles and chest muscles, for example. Learn techniques for building each group of muscles.
It is important to warm up your muscles with stretching exercises to avoid injuries. Once your muscles are stronger they will be more prone to injury as a result of additional stress. By warming them up, injury can be prevented. Always warm up before your lifting with 5 to 10 minutes of light exercise and some lighter than normal sets.
If you want to gain muscle in an efficient manner, you need to eat enough protein. Protein shakes and powdered supplements are some of the most popular ways of boosting your protein intake. These protein-rich products are best consumed after working out or before going to bed. If you want to lose weight while you are building muscle, drink one a day. However, gaining mass together with muscle means up to about three shakes per day.
After exercising it is vital to stretch, so that your muscles can build and repair themselves well. Those under forty should spend thirty seconds holding each stretch. However, if you are older than forty, you should try to maintain a stretch for about sixty seconds. This will help to insure that you do not get injured after doing exercise to build muscle.
Eat lots of protein to grow muscle. Protein is a major building block of muscle, so not eating enough of it may actually lead to your losing muscle, which defeats the whole purpose behind bulking up. It’s likely that you’ll have to consume around one gram of it for every single pound that you weigh every day.
You can cheat when lifting weights as long as you don’t do so excessively. While you are trying to finish some extra reps, you can use only a little bit of your body if it will help you get it done. This will help you to increase how much you are working out. Don’t do this too much though. Maintain a rep speed that is controlled. Be sure not to compromise your form.
One problem that can plague a person trying to maximize their muscle-building results is individual muscle groups that grow more slowly than others. Fill sets are an effective means of targeting those difficult muscle groups. This is a set of exercises used in targeting the muscles in question, performed 2 or 3 days after working on the same area.
Consume protein-rich foods, such as meat or dairy, both before and after you work out. Bodybuilders have determined that eating 15 grams of protein before you begin your workout and 15 grams once you finish produces the best results. To get an idea of how much 15 grams is, think a couple of glasses of milk.
You need to be committed and dedicated to building muscle. If you can combine knowledge of what to do with commitment and dedication, nothing can stop you from achieving your muscle-building goals. Incorporate the tips you learned here into your routine and you will see and feel the results of your hard work in no time.