You might think that you cannot gain muscle as much as some other people. While it is true that genetics, age and other factors contribute to your potential for muscle, there are a number of things you can control. Here are just a few effective muscle building tips so you get the body you want.
1. Bump up your use of protein. If you don’t eat a lot of protein, muscle building is going to be difficult for you. That is because to build muscle, you need to encourage muscle cell growth. Protein is comprised of amino acids, and the principle job of those acids is to replicate the building blocks of your cells.
2. Push yourself close to failure. Failure happens when you can no longer continue lifting. To do this, start with a heavier weight and cut it down gradually, giving your all for each effort. When you finally reach the point that you don’t know if you can continue, that’s when you should stop.
3. Do a lot of reps. Take a break in between your sets, but do a lot of them. When your muscles start burning, you start to stimulate lactic acid, and that is what you need to start building muscles again.
4. Use the right exercises. There are many exercises that claim to work for your goals. However, there are a few that have stood the test of time. The deadlift and the bench press are synonymous with weight training, and the squat works as well. Only take up workouts that encourage strength training more than anything else.
5. Make sure your diet is right for you. You need more food when you are exercising. That means that you need to be careful that you don’t eat a lot of empty calories just so you can make your calories. Make sure you are eating healthy foods that are high in protein and high in water content. Eat a lot of fruits, vegetables, and meats.
6. Don’t train everyday. For most people, a muscle building regimen can happen with as few as three weight lifting sessions. Don’t overdo it unless you want to injure yourself, which is likely to happen. Be careful.
7. Cut down on cardiovascular exercise. It is critical that you don’t do as many cardio exercises when you are trying to get bigger muscles. You can of course do both kinds of exercises together, but if you start preparing for marathons, for example, you need more cardio and less strength training. To build muscle, you need more strength training and less cardio.
8. Eat enough carbohydrates. A lot of people try to go “low carb”, but that is a mistake. Doing that when you are giving yourself a grueling strength workout can lead to a lot of problems. Your body relies on carbs for energy, and when you deprive your body of that source, it starts breaking down muscles instead of building them.
You can have the body you want if you have the right information. Use the tips in this article and you are that much closer to getting that well-muscled body you want.