As always, finding good information is the first step in any endevour. Many people have done this in the past, so there are specific methods that are known to work for most people, and this article details those methods. Carefully read this advice and retain it, as best as you can.
If you want to increase muscle mass, you need to eat more food as well. Eat the amount that you need to gain a weekly 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.
Try to change your routine. Doing the same thing day-in and day-out will bore you, possibly leading you to want to skip your workout entirely. Make sure to keep your exercise routine regularly by using different pieces of equipment at the gym or taking advantage of different exercise classes. A new workout will help you stay motivated and enjoy exercising.
If you are going to use creatine supplements to assist with your muscle gain, you should use caution, especially when taking them for an extended period of time. These supplements should not be used if you have kidney problems. They can also cause cramping, heart problems, and even something called muscle compartment syndrome. Teenagers are particularly affected. Make certain that you are taking these supplements in their recommended safe quantities.
If you want to be successful at building muscle, you need to consume enough carbohydrates. Carbohydrates serve as the energy source the body needs to complete workouts. When you work out heavily, you should have between two to three grams of carbohydrates for every pound of your body weight.
Use as many repetitions as possible when training. Fifteen lifts is a good number, with no more than a minute break between sets. This keeps your lactic acid moving, and your muscles building. By consistently focusing your routine this way, you maximize the effects of your muscle development.
Don’t bother lifting for more than an hour at a time. Your body will begin to produce some cortisol, after the first hour of working out. Cortisol neutralizes testosterone, making it hard for you to build muscle mass. Keeping workouts less than sixty minutes is a great way to get the most out of your workout.
When beginning a muscle-building program, lots of people increase the amount of protein they consume too much too soon. By doing this, too many calories are being consumed and if a person is only exercising a small amount, fat can increase. Slowly increase protein intake, about 200 calories daily, and you will have a much better chances of building muscle.
Drink water before, during and after a workout. If you are not keeping yourself well hydrated with water, there is a good chance that you would injure your muscles or yourself. Hydration also facilitates the increase and maintenance of muscle mass.
Ensure that your overall caloric intake is high enough. There is a wide selection of online calculators that will help you figure out how many calories you will need to consume depending on how much muscle weight you are trying to gain. Use these calculators, and alter your diet to get plenty of carbs, protein, and other vital nutrients to help build your muscles.
Work on finding your body’s limit, and keep working out until you hit that limit. On every set, work your muscles until exhaustion, meaning unable to do another rep. If you must, lower your set length.
If you want to gain muscle mass, you should be dead-lifting, bench-pressing and squatting. By doing these exercises, you will build muscles and get in shape fast. You can include other exercises in your workout, but make these three your priority.
It is important to remember that certain groups of muscles are more difficult to build than others. Bodybuilders often use fill sets to correct this problem. A fill set is a short set focusing on your weak groups of muscles you can do a few days after working hard on this same group.
You can tell your bodybuilding routine is effective if you are becoming stronger from week to week. In practice, this translates to being able to handle heavier weights over the course of time. In fact, if you are just starting out, you should be capable of lifting about five percent more every two workout sessions. Think about what you may be doing wrong if you aren’t having the progress you want. If you find yourself feeling more fatigued after your fitness routine, your body may be having problems recovering.
Make sure you implement a good diet routine as you workout. It is important to consume plenty of protein and limit your fat intake when you are trying to build muscle. This means eating a better diet, not just loading up on food. Additionally, try using both protein supplements and vitamins to accelerate the growth of your muscles.
Improve your bicep curl to increase results. If you can’t get the dumbbell or up past parallel, you will lose some of the effectiveness of the motion of a typical bicep curl. The topmost half is easily the most powerful part of these curls. This can be remedied by doing the barbell curls while seated.
Make sure that your short-term goals are realistic. You might want to be able to lift a large amount in only a short period of time, but this is not a realistic goal. If you move too quickly or lift too much, you can injure yourself. Once you know your starting strength, you will be better able to identify appropriate goals. At times, you could surpass the short-term goals that you have set for yourself. With this, you can feel encouraged and more than ready for that next workout session.
Apply the advice you just read. Stay motivated and your goals will be within reach. It will not happen right away, but by putting in a consistent effort, you will be able to have the muscles you want.