Building solid and strong muscle mass takes time and persistence, but may not take as long as many people fear. Physical exercise isn’t all there is to muscle building. It’s important to know how building muscle works so you will see results faster. Keep reading to learn how you can build muscle.
Make the “big three” exercises a staple of your workouts. Dead lifts, squats and bench presses are important because they build bulk. These exercises simultaneously increase both muscle mass and strength. Vary these exercises regularly.
Creatine supplements should be used carefully, especially if they are used for several months or more. If you have a preexisting kidney condition you should avoid such supplements. Other negative reactions could include muscle compartment syndrome, cramps and arrhythmia. Adolescents using this supplement are at the highest risk. These supplements should only be taken in the correct manner.
How to Gain Muscle in an Efficient Manner?
If you want to gain muscle in an efficient manner, you need to eat enough protein. A simple way to make sure you consume the proper amount of protein is to drink protein shakes and consume other protein supplements. These supplements are most effective before or after a workout, as well as before bed. If you are looking to both lose weight and gain muscle, limit yourself to one of these supplements each day. However, if you want to gain mass as well as muscle, you can have up to three milkshakes a day.
Carbs are a key component to building muscle. Your body runs on carbs, so they are essential to complete your workouts and do all the other tasks that you must do each day. If you’re seriously training, every day you have to eat about two to three grams of carbohydrates for every pound you weigh.
You need to watch your diet, especially on those days that you intend to work out. You will need to consume more calories than normal throughout the day, with a push in the hour prior to your workout. That is not to say that you should overindulge on exercise days, only that you ought to eat a bit more than usual, if you intend to go to the gym for a workout.
Limit Your Workout Period
Try to workout for an hour, or less. Your body will produce more stress hormone, called cortisol, if you exceed an hour long workout. Cortisol blocks testosterone–a hormone that promotes muscle growth–and undermines all of the work you are putting into building muscle. Making sure workouts don’t go over one hour is the perfect way to optimize your fitness plan.
Try to make it seem like you’re bigger than you really are. The way to do this is to specifically train your shoulders, upper back and torso. This makes your waist look smaller and your body look bigger.
You most likely already had the eagerness to work hard before you started reading this. Now you should know more about how to effectively build your muscles. The preceding tips describe everything you need to know to make that happen.
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