Neither speed NOR weight is more important than technique! Regardless of the specific exercise that you are doing, performing your repetitions slower, while focusing on your technique, will provide significantly better results than trying to do the same number of repetitions as quickly as possible. Take things slowly, ensuring that you are doing the exercise the right way.
If you are hoping to build larger, stronger muscles, you must be willing to learn as much as possible on the subject. The article below contains some tried and true methods that can help you. Take time and read each tip to absorb all the information provided for you.
Every muscle building routine should contain three classic exercises. Squats, dead lifts and bench presses are the main muscle building exercises. These types of exercises help add bulk in addition to strengthening and conditioning your body. You should aim to include these exercises in some manner regularly.
Vegetables offer many benefits when you are building muscle. Diets that are designed to promote muscle growth typically emphasize protein and complex carbs while placing much less importance on vegetables. Vegetables contain valuable nutrients that are not present in foods that are generally high in protein or carbohydrates. An added plus is that vegetables are also high in fiber. Fiber enables your body to more effectively utilize the protein.
Recognize that the requirements of serious muscle building and intense cardiovascular exercise (such as marathon training) are not compatible. While a good cardio workout is key to staying fit, trying to build muscle while doing a lot of cardio is counterproductive. An intensive cardio workout essentially cancels out your attempts to build muscle. If you are attempting to increase muscle mass, the majority of your efforts should be spent on strength-training exercises, not cardio.
Turn your attention to the bench press, squat and deadlift. All of these exercises are considered staples in the bodybuilding community because they have proven themselves effective. Experienced bodybuilders know that they not only provide basic conditioning, but they also build strength and bulk. Include these three in some way at each workout.
Try to make sure you stretch out your muscles while you work out. If you are younger than forty years old, you should be capable of maintaining each stretch for half a minute. Someone over 40 should hold their stretches for at least 60 seconds. This will help to insure that you do not get injured after doing exercise to build muscle.
When you want to bulk up, it is necessary to eat more. You should aim to consume as many calories as it requires for you to put on one pound every week. Research ways to bump up your calories, and if after about two weeks you have not gained any weight, you may want to raise the number of calories you are eating again.
Many people make the mistake of increasing their protein consumption as soon as they begin a muscle building regimen. This rapid increase in calories can actually increase body fat if you do not exercise enough to offset them. Instead, you should gradually increase the amount of protein you consume. Every few days, increase the amount a few hundred calories. By doing this, your body will better be able to turn these extra calories into muscle rather than fat.
Warming up and stretching is essential to developing your muscles. The process of increasing muscle mass subjects your muscles to increased stress, which increases the probability of injury. If you take the time to warm up first, you can do your best to prevent any type of injury from happening. Before you lift anything heavy, do 5-10 minutes of light cardio, followed by a few light or intermediate sets of your regular exercises.
One way to work around muscle groups that are holding you back is “pre-exhausting.” Certain exercises may cause bicep fatigue before your lats are exhausted. To avoid overworking one muscle, target your weak muscles with isolation exercises that save supporting muscles for later exercises. Because of this, lats will become pre-exhausted and your biceps will not limit you during rows.
Take the tips you learned here and use it in your own life. If you stay focused and dedicated, you will soon achieve the results you want. It may not happen immediately, but with consistent effort and the diligent application of the advice in this article, you will gain the muscle strength and bulk that you strive for.
Be smart when doing squats. Make sure you lower the bar to the back to a point near the traps center. Your hips, glutes and hamstrings will have to work harder and this will allow you to squat more weight.