Building muscle can be a tough activity. You may not get immediate satisfaction from it because it is not a quick fix. You can keep a record of important markers, such as the diameter of your arms around the biceps, to keep track of your results. Building muscle takes time so these markers may help you stay motivated.
You must warm up properly before starting any exercise. As your muscle work, heal and expand, they become more prone to injuries. Warming up is the best way to prevent these injuries. Prior to serious lifting, try light exercises for around five or ten minutes, then three to four light and medium warm-ups.
Compound exercises are essential to achieving optimal muscle growth. These are exercises which are designed to work multiple muscle groups in a single movement. A great example of a compound move is a shoulder press from a squat position, which works the legs and shoulders simultaneously.
Some people mistakenly consume too much extra protein at the beginning of their muscle-building program. If you are consuming more protein and calories than you are using, then you will gain fat instead of muscle. Your body will be able to increase muscle growth best when you gradually increase your protein intake by several hundred calories several days apart.
Do not extend your workouts to more than 60 minutes. Once a workout goes beyond the hour mark, the body will produce excess cortisol, which is the human stress hormone. Cortisol may block testosterone, which hurts all your efforts that you have been putting in towards achieving more muscle mass. Shorter workouts will help you to get greater results in a smaller timeline.
See if you can work opposing groups of muscles within the same workout, using the chest muscles in conjunction with back muscles or hamstrings together with the quad muscles. This procedure allows the muscle to rest while the opposing one is working. This allows you to engage in shorter, more intense workouts without risking injury.
Some people mistakenly consume too much extra protein at the beginning of their muscle-building program. This calorie increase can lead to weight gain if there is not enough exercise. Increase protein intake slowly so your body can transform it into muscle well.
Sometimes you may find that some muscle groups are growing less rapidly than others. Fill sets are an effective means of targeting those difficult muscle groups. Target the particular muscle group with 25-30 reps of a specific exercise a few days after you last exercised that group.
Building muscle is a difficult task. If you are committed and are incorporating good form and effective exercises, you can be confident that your hard work will eventually pay off. So, make sure you use all that you’ve learned here so the muscles you build in your body are how you want them to be.
It’s OK to cheat every now and then to get all you can out of your workouts. If you feel your targeted muscle groups getting fatigued, then put some body behind the last few reps. However, be careful not to over-use this technique. Make sure to perform all your reps at a controlled speed. Be sure not to compromise your form.