Weight lifting, when done safely and according to the advice of experts, can be a very enjoyable means of building muscle. You will like the workout and the results from all that hard work. You will first need to come up with an exercise plan that works for you. This article is a great stepping stone to get you on your way.
You must warm up properly before starting any exercise. Once your muscles are stronger they will be more prone to injury as a result of additional stress. If you warm up, injuries can be prevented. Prior to serious lifting, try light exercises for around five or ten minutes, then three to four light and medium warm-ups.
Remember the “big three,” and include these exercises in your routine. The “big three” muscle building exercises are: bench presses, dead lifts and squats. These particular exercises not only increase your bulk, but they also ensure your body is well conditioned and help improve your overall strength as well. You should make sure that your regular workout schedule includes all three of these exercises or at least some variations on them.
Unless you include carbohydrates in your daily diet, you will not get the best results from your routine. They give you the energy you need to perform your training. As a general rule, if you work out regularly, then you should consume a couple grams of carbohydrates for every pound of your weight.
Don’t work out for more than sixty minutes. When exceeding 60 minutes, your body will begin to increase its amount of cortisol, which is a stress hormone. Cortisol blocks testosterone and puts to waste any of your efforts to build muscle. Keeping your workouts under an hour should provide optimal results.
Muscle development does not mean that you need to get completely ripped. All different kinds of muscle-building programs exist. You have to determine which type you want to do prior to beginning one. You may want to take a supplement if you are wanting to increase your muscle size.
Hydration is an important key to proper weight training. Unless your body is hydrated at all times, you run a higher risk of injury or muscle damage. Further, staying hydrated will help you gain muscle and keep your muscles solid.
Make sure that you are taking in enough calories each day to achieve muscle growth. There are various online calculators that may help you find your needs for how much muscle you want 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.
Coming up with a beneficial muscle development workout routine will keep you strong and help to avoid injuries. If you are just a beginner, engage in difficult workouts no more than two times a week; if you have been doing it for a while, you can add an additional day to your rotation.
Don’t exercise more than three or four times per week. By doing this, you are providing your body with time to rest and repair itself. If you work out too often, you can cause injury to your body and defeat your purpose of staying healthy.
When you are trying to build muscle, make sure to pay close attention to the types of calories you are consuming. There are good and bad calories, so you must learn which are the healthiest foods for building muscle. A bad diet makes you fat – not muscular.
Be careful about which exercises you perform with heavier weights, because not all movements are designed to be done with extra bulk. Neck work, split squats and dips sometimes include unfavorable joint positions that can put you at risk for serious injury. Keep heavier loads for bigger exercises like rows, presses, squats and deadlifts.
It feels great to exercise, and increasing your lean muscle is one way to achieve your goal of having a healthy body. Lifting weights, in addition to light cardio exercise, will give you better results more quickly than just doing cardio exercises alone. Pair up the two types of exercise and work out as often as possible; you will see changes sooner than you thought!