Bodybuilding is not all about hours and hours spent in the gym lifting weights. There are other aspects of your routine that will impact your physical results. Look at the following tips to find out how to get the best results.
Focus on squats, dead-lifts and bench presses. These three exercises are considered the cornerstone of a good bodybuilding regimen, and for good reason. They are exercises that are proven to build strength, increase bulk, and improve your overall conditioning. Try to fit some form of these exercises into your workout.
It is vital to warm up before you start your muscle development routine. As muscles gain strength, they will undergo greater stress, and will thus be more vulnerable to injuries. Taking the time to warm up can prevent such injuries. Before doing any heavy lifting, exercise for about 10 minutes then do warm up sets.
Keep the “big three” exercises in mind when developing your routine. These body-building exercises include dead-lifts, bench presses and squats. These exercises not only add bulk to your muscles, but they improve your strength and condition your body as well. Use a variety of each exercise each time you workout.
Protein is the foundation of any bodybuilding diet. Protein is what builds strong muscles and what they are made from. It will be difficult for your body to increase its muscle mass if you are not consuming enough protein in your diet. Two-thirds of your meals and snacks should incorporate lean proteins to ensure your body has an ample supply to draw upon.
Creatine, like any other additive that you use, has to be taken in moderation. You can develop severe kidney problems with prolonged creatine use. Additional known complications include muscle cramps and compartment syndrome. Creatine supplements have even been linked with heart arrhythmia. Young people should not take these supplements. Read the label and make sure that you do not take more than recommended amount.
Do not work out for more than an hour. Your body will begin to produce cortisol, due to the stress it’s enduring, if you push beyond sixty minutes. Cortisol decreases your testosterone levels, which just wastes your efforts towards increasing your muscle mass. You will optimize your efforts by keeping your workouts short and intense.
Always stretch thoroughly after working out to give your muscles the best chance to repair and grow properly. Any individual under forty years of age should strive to hold every stretch for thirty seconds at the least. If you are past 40, you should hold it for twice as long. This will help prevent injuries during your muscle development program.
Drink plenty of water when you are trying to build muscle mass. 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.
You can judge the effectiveness of a weight training routine by its ability to make you stronger. Being stronger means that you will be lifting increasingly heavier weights. As a general rule, you should increase your weights by five percent after every two sessions. If you consistently fall short of this goal, figure out what you might be doing wrong. Perhaps your muscles have not recovered from your previous sessions yet.
Now you know that the requirements for a successful muscle-building regimen are easily incorporated into your daily life. Now that you know how to build muscles, start doing it right away. The sooner you begin, the sooner you’ll get results.