Bodybuilding has a number of proven health benefits. It makes you stronger, more attractive, and healthier. It can also help maintain these benefits as you age. It also is loads of fun. Continue reading and you will find some fantastic advice about how to build muscle and the many benefits it can provide you with.
If you’re trying to build up on muscle, you will need to eat a lot more than you are used to. Eat an additional 3500 calories per week, which will be enough to put on about a pound. Investigate ways to raise your caloric intake, and if after two weeks you see no change in your weight, consider taking in even more calories.
Remember the “big three,” and include these exercises in your routine. This refers to bench presses, dead lifts and squats, all of which are common exercises for building bulk. These compound exercises can make you stronger and improve your muscle tone as well as increasing your muscle mass. Try to include variations of these workout staples each time you exercise.
A great way to motivate yourself is by making short-term goals and once you reach these goals, reward yourself. Building muscle is a long term process, so you have to stay determined and motivated. Your rewards can be ones that benefit your efforts in gaining muscle mass. For instance, get a massage; they increase the body’s blood flow and assist you in recovering on your off days.
Switch up your workout routine. Like anything else, if your routine becomes boring, you will be less likely to make time for it. Use different exercises every couple workouts to ensure that you are targeting all of your muscle groups. If you change your routines every so often, you will remain interested and motivated longer.
Don’t try to build muscle while doing intensive cardio workouts. If your goal is a well-balanced fitness program, then cardio is essential. However, if you are trying to increase your muscle size, excess cardio could undo your hard work. For building muscle, focus on your strength-training efforts.
You need to do compound exercises to get the most out of your bodybuilding routine. Working out many muscles in one lift is more efficient. For example, a bench press will utilize shoulder, tricep and chest muscles all at once.
Don’t work out for longer than an hour. After sixty minutes, your body will begin to produce increased amounts of the stress hormone, cortisol. Cortisol blocks testosterone–a hormone that promotes muscle growth–and undermines all of the work you are putting into building muscle. Maintaining a workout of less than 60 minutes is beneficial as it will help you to get the best possible results from your routine.
Don’t make the mistake of associating “weight training” with those ripped bodybuilders on TV. There are many different types of muscle routines, and you must decide what kind you want beforehand. Adding a supplement to your routine can help you gain muscle.
You should make sure that the number of calories you consume every day is high enough. Plenty of health sites offer free calorie calculators to help you decide how many calories you need to be consuming. Once you have determined your caloric needs, you need to make sure that you increase your levels of carbohydrates and proteins in proportion to get the maximum benefit.
Try to build a routine that avoids muscle injury and keeps you motivated. Anyone who is new to weight lifting should workout only two times a week, while those who are more experienced can workout three times or more each week.
Squats, presses and dead lifts are all effective exercises for increasing muscle mass. These exercises can help anyone to get in shape efficiently while building muscle. Although you can perform other exercises in your routine, these should be the ones you focus on.
A problem that people run into when trying to build muscles is that one group isn’t as quick to grow as others. To help speed up the slow-growing groups, try a fill set. A fill set of 25 to 30 repetitions should be performed on the targeted muscle groups about three days prior to the last workout.
Hopefully with the information you learn from this article you can import some serious things into your workout regimen. By building muscle, you will achieve impressive physical results and gain greater self esteem. Building muscle is not impossible. If you implement the tips you have learned and set yourself on strict routine, you will start to see results in both your overall health and your strength.