Anybody can build up their muscles if they really want to. While you may think you’re incapable, everyone can use simple techniques to build muscle mass. You just need to focus on effective techniques and look for solid information that can help you to set and achieve muscle-building goals. This article is filled with great ways that you can work to build your muscles.
Anyone trying to bulk up will need to consume more daily calories overall. Increase your food intake to the number of calories that will produce a weight gain of one pound per week. Find ways to consume more calories, and if you do not notice any changes within two weeks, add even more to your diet.
If you want to increase muscle mass, you need to warm up the right way. As muscles gain strength, they will undergo greater stress, and will thus be more vulnerable to injuries. If you warm up, injuries can be prevented. Do five or ten minutes of light exercise before lifting, followed by a few light to intermediate sets of warm-up lifts.
If you are getting ready to run in a marathon or do something similar, do not try to increase your muscle mass. Cardio is helpful to keep in shape, but a lot of it can slow down your efforts to improve muscle mass. Put most of your efforts into strength-training if you wish to grow muscle.
Compound exercises are an important part of any muscle building plan. These types of exercises utilize many different muscle groups in one lift. For example, bench presses work out your shoulders, triceps and chest all at once.
Be sure that you add in as many reps and sets as possible as you workout. Make sure each rep includes 15 lifts or more, and always have a break between reps. This can help to increase the flow of lactic acids, which help muscle growth. Doing this consistently while you train will optimize the amount of muscle built over time.
Don’t bother lifting for more than an hour at a time. After you have worked out for sixty minutes, your body starts to produce a stress hormone called cortisol. The cortisol can block testosterone and waste the efforts you are putting toward your muscle building. If you keep your workouts under sixty minutes, you will reap the rewards of your efforts faster and enjoy the benefits of your hard work.
Learn to find your limit, but do not stop an exercise until you have used all your resources. Keep pushing yourself to complete the exercises in a set even if you’re tired. Don’t stop until you literally cannot do any more of the exercise. When necessary, shorten your sets if you get too fatigued.
If you plan to, you can indeed build muscle. Include the strategies from this guide into any work out or exercise plan that you have, and it should work wonders for you. You can learn how to build great muscles when you apply all of the knowledge you know.