Remember that you need lots of extra calories to build muscles. There is a wide selection of online calculators that will help you figure out how many calories you will need to consume depending on how much muscle weight you are trying to gain. Take advantage of one of these tools, and use it to tweak your diet so that it includes optimal amounts of protein, carbohydrates, and other nutrients that will increase your muscle mass.
To avoid muscle strain, stretch them well before and after working out. Stretching reduces the necessary time needed for muscles to heal after working out. While you might be a little uncomfortable while stretching (though it should never be painful), it will be very helpful in developing the muscle tissue.
Take a creatine supplement. This could give you the push you need to be able to drive through a workout and give it your all. Talk to your doctor about any supplements you wish to take. Follow the instructions, and don’t take more that the recommended dosage.
Keep the core trio of exercises in mind and always have them in each of your routines. These are large muscle group exercises like dead lifts, squats and presses. These exercises will condition your body, build strength, and add muscle mass. Try to include variations of these workout staples each time you exercise.
You can tell your muscle building routine is effective if you are becoming stronger from week to week. You should see a steady increase in the amount of weight you can lift over time. When you first begin working on your muscles, you should see a 5 percent increase in the amount you can lift after every other session. If this type of progress is not being achieved, you should look over the things you are doing wrong. If you find that you feel somewhat weaker than you did in a previous session, maybe your muscles have not fully recovered.
Use as many sets and repetitions as possible in each training session. Do at least 15 repetitions of each exercise, and do not take a long break between sets. This keeps your lactic acid moving, and your muscles building. Repeat this as many times as possible in each session to result in maximum muscle growth.
It is always important that you use the proper form. If you are picking up weights without any type of form, you aren’t helping yourself and may suffer an injury. Anytime you start a new exercise, do it with a mirror nearby initially so you can confirm that your form is proper and sound.
Try improved techniques for bicep curls. When some people do a bicep curl, they do not get all the benefits they can. They are unable to move the dumbbells past parallel, not getting the most out of the last half of the curl. The upper half of the bicep curl is the most powerful part. The problem can be solved by performing barbell curls in a seated position.
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. You will be able to workout more efficiently and exercise more than one muscle at a time.
Be sure to always stretch for at least 10 minutes prior to weight lifting. This loosens and lengthens your muscles to help prevent injury. Preventing injuries can help keep you working out.
Change up the order of your staple exercises. Avoid falling into a rut with the same old routine. If you keep working your muscle groups in the same order, the last group will always feel tired by the time you get to it. Change the order of your exercises so you can start with a different group regularly and help it develop.
Having proper information is the way you succeed with anything that you do, and building muscle is no different. Apply what you have learned in this article, and you will develop stronger muscles over time.
Looking to put on lean muscle mass fast, but not sure where to begin? I know it can be really frustrating when you feel like you’re working your butt off but not seeing the muscle gains that you would like. I can remember many frustrating days and weeks spent in the gym. And I’m actually one of the lucky ones, I’ve always been able to put on muscle a lot easier than some of my friends. If you’re someone who has always had trouble putting on muscle mass, or just someone looking to get big, I recommend finding a good program and sticking to it. One of my favorites is Somanabolic Muscle Maximizer, it has you do some things I’ve never seen before in the muscle-building world in terms of your diet and workouts, and it is exploding in popularity. Another good one is no nonsense muscle building, a classic muscle building program.