Warming up and stretching is essential to developing your muscles. As muscles grow stronger, they are more stressed and prone to injury. If you spend an adequate amount of time warming up, your risk of injury will decrease. Don’t do any heavy lifting until after you’ve done some light exercising for five or ten minutes, followed by a few light to moderate sets to get warmed up.
You should always set goals that are realistic when attempting to increase muscle mass. Good results are achieved through time, and by having hundreds of workouts. Using dangerous substances such as steroids or stimulants can permanently damage your organs, leading to ill-health or even death.
Consume food prior to working out, as well as after you finish. If you are just getting started, anything with lots of protein will work. Later on, you can get more serious by measuring out protein and planning a more specific meal plan.
Harness the power of creatine when you want to gain muscle. This supplement can increase the size and strength of your muscles approximately five pounds or so in only the first few weeks of using it. This is because creatine can help you perform more reps with heavier weights. Before and after each workout, make an effort to consume about 3000 to 5000 milligrams; this will result in improved performance.
Try to focus your time on the bench press, the dead lift and the squat. These key exercises form the foundation of any good bodybuilding routine, and rightly so. Each will build your strength, and therefore your muscle mass, while also improving muscle condition. Make sure to incorporate all three of these into your routine.
Get a good protein powder to add to energy shakes. A lot of people find it much easier to consume protein in forms like shakes as opposed to always eating things like eggs.
Try drinking a protein-rich shake a half-hour before you start lifting weights. This gives your body the fuel it needs to reach maximum performance. A shake made with low fat milk and powdered protein would work well.
Include the “big three” into your routine every time. These mass building exercises include dead lifts, bench presses and squats. This type of exercise will help you develop your bulk and strength as well as condition your body. Try to include some variation of these exercises in workouts on a regular basis.
Your regular workout routine should always begin and end with stretching. Including regular stretching will provide your muscle building endeavors with a couple of benefits. It will help prevent exercise soreness that could keep you out of the gym. Stretching regularly will also broadens range of motion, which will facilitate your muscle-building efforts.
Training muscle groups which oppose each other, such as your chest and back, is a great idea. By doing this, you can allow one muscle to relax while you are working on the other one. You will be able to decrease the amount of time you spend in a gym because you are increasing the intensity of your workout.
Consume plenty of protein if you wish to increase your muscle mass. Synthesis is the process by which the body stores protein. In this way, muscles can be built and gain greater strength. You can find protein in a variety of foods, including meat, poultry, fish, nuts, beans and dairy products.
Make sure you honestly examine yourself to decide what things you can do and what things you cannot do. This helps you set reasonable goals for your muscle building program. Pay close attention to your weight, as well as to your current fat and muscle content.
Now you should really know enough to plan and implement an effective muscle building strategy. With what you’ve learned here, you should be ready to safely build your muscle mass to the point you wish to reach. If you stay dedicated and refuse to give up, you’ll experience great results.
Looking to put on lean muscle mass fast, but not sure where to begin? It can be really tough when you are working hard but not seeing the muscle gains that you think you should be; it’s more common than what you think actually. I can remember many frustrating days and weeks spent in the gym. I’m lucky too, I can gain muscle easier than a lot of guys I know. If that is a problem for you, putting on muscle mass, then probably the best thing you can do is get on a strict muscle building program. 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 one of my favorites is the No Nonsense Muscle Building program by Vince delMonte, check it out.