What do you dislike about yourself? Do you dwell on your imperfections when you see yourself in the mirror or at bedtime? Change the way you think and start fixing the things about your body that you don't like. Read on for many great ideas on how you can build muscle rapidly.
When trying to bulk up and build muscle mass, you should increase the total number of calories that you eat. Eat an additional 3500 calories per week, which will be enough to put on about a pound. Try finding ways to boost your calories, and if after a couple weeks, there isn't a change to your weight, try consuming more calories.
A diet rich in lean protein is your best friend when you are trying to build muscle. Protein is what muscles are grown from. If you do not supply adequate protein, muscle mass will be difficult to obtain. Three servings of protein a day will satisfy your body's requirements.
Setting up sort-term goals and a reward system for meeting those goals can go a long way for improving your motivation. Stay motivated throughout your journey since muscle gain requires a time investment. You can even set rewards that are beneficial for your muscle gaining efforts. As an example, get a massage, which will help increase your blood flow and benefits muscle growth.
Eat well on the days you workout your muscles. Eat more calories an hour before your workout. Make sure that you don't eat in excess but that you moderately gauge how much you're eating and plan your meals on the days you workout, accordingly.
Protein Intake
Although an increased protein intake can help build muscle, all too many people jack their consumption up sky-high the moment they start their muscle-building routine. Doing so may lead to excessive calorie consumption, which might then cause you to gain weight in the form of body fat. Gradually boost your protein intake by just a hundred calories a day or so. This gives your body the opportunity to convert the new fuel into muscle tissue.
A good way to achieve a well rounded workout is to do exercises that utilize two opposing muscle groups, such as the back and chest. Alternating like this will allow the tired muscle groups to rest while you work on the other groups. This will result in an increase in the intensity of your workouts, allowing you to be more effective in less time.
Be smart about when and how you work out to optimize muscle growth and minimize injury. People new to workouts concerning muscle building must limit their workouts to two times a week. More experienced individuals should try to go about three times per week.
Exercises like bench pressing and squats are especially good for bulking up your muscles. Dead-weight lifting is also an excellent option. All these exercises will assist you in getting in the best shape as fast as possible and build muscles. You can include other exercises in your workout, but make these three your priority.
Don't exercise more than three or four times per week. By limiting your weekly workouts, you give your muscles time to recover from the intense exercises. Working out too frequently could lead to injuries, which will end up being counterproductive as it comes to your end results.
Pre-exhaust weak muscle groups to ensure that you hit all the areas you want to target. For example, when you are doing an exercise where you are working multiple muscles, such as a row, your biceps can sometimes become fatigued before your lats. You can fix this by performing an isolation-type exercise, such as straight-arm pulldowns, that do not emphasize the bicep muscles as much. As a result, your lats will be pre-exhausted, and when you do the rows, your biceps shouldn't be limiting you.
Weight Bar
Use variety in your gripping when focusing on the back. A mixed or staged grip, during deadlifts and rack pulls, will help you to increase your strength. Staggered grips help twist the weight bar in one direction, working your muscles a certain way, while an underhand grip twists the weight bar in the opposite direction, working your muscles differently. Using these grips will prevent rolling of the bar in your hands.
When you are working to build up your muscles, pay attention to your diet and everything that you are consuming. Although being hydrated is normally important, it is even more important when building muscle, as muscles are made up of 70% water. Excessive alcohol will also dehydrate your muscles and inhibit growth.
Resist the urge to quickly power through sets! Doing these movements slowly in every exercise can help achieve better your results, even if you decide to switch to lighter weights. A good rule of thumb is to make each exercise half last 5 to 10 seconds, allowing up to a third of a minute per rep.
Always stretch for about 10 minutes before you begin your weight lifting routine. Adding this warm-up period makes it less likely that you will injure your muscles as a result of your workout. Make stretching a part of your daily routines, you will gain in flexibility and reduce your risks of getting injured.
A great method of sustaining enthusiasm for gym workouts is to go with friends. The positive encouragement and friendly air of competition this offers can fill you with adrenaline and make you rise to the challenge of working out harder. This can ultimately help you build more muscle.
After reading this article and deciding to make these positive changes with your life and body, you may soon be asking yourself what you DO in fact, like about yourself. You will feel great about your healthy changes, and your self-esteem will go through the roof. Seize the day, and make the most of it! No time is a better time to get started than right now.