Building muscle requires much more than just going to a gym and doing weight lifting. Many factors go into how lifting weights affects the size of your muscles. In this article, you will learn tips and techniques for getting maximum results from your bodybuilding efforts.
Turn your attention to the bench press, squat and deadlift. These key exercises form the foundation of any good bodybuilding routine, and rightly so. They have all been proven to increase muscle bulk and strength, as well as improve conditioning. Find a way to include some form of these exercises in every workout.
Try changing your routine. As you get into any workout routine, it can become boring and that will dissuade you from doing it. Vary your workouts so you have different exercises and muscle groups worked every time. If you are able to do this successfully, you will not get as tired of your routines, and you will want to continue to do them.
If you are currently training to do a marathon, or doing any type of extreme cardio work, now is not a good time to try to build up your muscles. Although cardio can help improve your general physical health and fitness, it can negate the effects of strength training exercises. If building up muscle is your focus, spend most of your effort on a strength-training routine.
Focus on your nutrition and calorie intake on the days that you will be do muscle building exercises. Consume a large amount of nutritionally dense calories about one hour before starting your exercise regimen. This does not mean that you should eat too much, but eat more than you would on a day that you would not work out.
Use as many repetitions as possible when training. Do at least fifteen lifts while taking a break of less than a minute in between. This technique will produce lactic acid, which helps to stimulate muscle growth. You can grow your muscles tremendously by following this advice.
A 60 minute workout is the optimum length for maximum results. Your body will produce more stress hormone, called cortisol, if you exceed an hour long workout. Cortisol neutralizes testosterone, making it hard for you to build muscle mass. Maintaining a workout of less than 60 minutes is beneficial as it will help you to get the best possible results from your routine.
After exercising it is vital to stretch, so that your muscles can build and repair themselves well. If you are under 40, hold your stretches for a minimum of 30 seconds. If you are past 40, you should hold it for twice as long. This will lessen the chances of your body getting injured while doing muscle building exercises.
You have learned a lot of different things that will affect how successfully you build muscle that you can incorporate into your every day life. Now is the time to put this advice into action and create your muscle-building routine! Do it today and you will be one step closer to seeing the results that you want to see.