Tag Archives: compound exercises

Building Testosterone The Natural Way With Weight Training

A common mistake when working out is focusing on speed rather than technique. Form and technique are extremely important in muscle building and it is always better to go slow and focus on form, rather than speeding through a workout. Stay focused, and be sure that you are properly performing the exercise.

TIP! Research your routine to ensure that your exercises are optimal for building muscle mass. There are many different exercises that work on varied parts of muscle building, including toning and conditioning.

Muscle development can be done out of necessity, as a fun activity, or as a sport. No matter what your reason for reducing body fat and gaining muscle, you need to know how to do it effectively, and that means getting informed. Read the following article and you can find out how.

It is vital to warm up before you start your muscle building routine. Once your muscles are stronger they will be more prone to injury as a result of additional stress. 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.

TIP! Don’t forget carbohydrates when you are working out. Carbohydrates are what your body needs to have the energy for workouts.

Research your routine to ensure that your exercises are optimal for building muscle mass. Different exercises work on different muscle groups and also on bodybuilding or toning. You want to focus on bodybuilding exercises and also have a variety of techniques to target various muscle groups.

Your body can benefit from a varied routine. As with any workout regimen, it may become tedious and that can keep you from attempting it. Try varying the order of your routine from day to day, or focus on a different set of muscles each day. Having a new workout to look forward to each time you go to the gym makes it more likely that you will stick with your bodybuilding program.

TIP! For success in building muscle, carbohydrates are essential. Carbs give your body the fuel it needs to do the exercise you have to do every day.

Make sure you are eating enough carbs to support your muscle-building program. Carbs provide you with energy that lasts through your entire workout. If you are limiting carbs, you run a risk of your body breaking down protein in order to get energy. Eat enough carbs to allow your body to function properly throughout your workouts.

Always stretch thoroughly after working out to give your muscles the best chance to repair and grow properly. Those under forty should spend thirty seconds holding each stretch. However, if you are over 40, hold the stretch for a little longer, 60 seconds at least. This will help prevent injuries.

TIP! Eat lots of protein to grow muscle. Protein is the basic building block for muscle cells.

Motivate yourself by rewarding yourself for each goal you achieve. You will need motivation in order to be able to keep going with this because it takes time. Your rewards can even be beneficial for further muscle gain. Massages, for example, promote better circulation, which makes it easier to recover from your workouts.

When you workout, it is important you train with different muscles; such as, chest with back, or hamstrings with your quads. This is a good way to let a muscle rest while you focus on another one. The result is increasing your workout intensity by limiting the time you need to spend at the gym.

TIP! Know your limits, and push yourself in an exercise to the point at which you hit that limit. For every set, push to continue until you cannot continue with a single additional rep.

Focus on your nutrition and calorie intake on the days that you will be do weight training exercises. An hour or so before your workout, eat more calories than you would on a typical day. That is not to say that you should overindulge on exercise days, only that you ought to eat a bit more than usual, if you intend to go to the gym for a workout.

Make sure you honestly examine yourself to decide what things you can do and what things you cannot do. This helps you set reasonable goals for your muscle building program. Your body composition and weight are extremely important factors that you should consider in this type of evaluation.

Compound Exercises

Watch what you eat when you’re working to build muscle. Muscles are about 70 percent water, and although it is always important to stay well hydrated, it is even more important for muscle building. Excessive alcohol will also dehydrate your muscles and inhibit growth.

TIP! You need the right diet to get the best muscle-building results. Your body’s muscles need specific types of nutrients so that they can stretch, grow and recover efficiently over the course of your muscle-building efforts.

Compound exercises are an excellent way to build muscles to their fullest extent. Compound exercises work more than one muscle group at once. A great example is a squat, which uses both the muscles in your legs and your core muscles for one movement.

If you are a beginner to muscle building, work on your form prior to increasing your power. More weight will be used over a period of time, but if do not use the proper form, it will be even worse later. The result will be an increase in injury, which will never help you to accomplish your long term goals.

TIP! Healthy fats are crucial to the muscle building process. Healthy fats can also help lubricate your joints and raise your testosterone.

When you are done with a workout, stretching is very important, so that your muscles can repair themselves and rebuild. Hold a stretch for about thirty seconds if you are under forty years old. Older people–those over the age of 40–should hold each stretch for a minute or longer. This will work to prevent any injuries from happening after you have worked your muscles.

Photograph yourself naked every few days. It is hard to see the small changes that are made on a day to day basis. When you look at photos taken over the span of multiple weeks, you are more likely to notice the difference in your muscles.

TIP! Remember to included stretches after performing your muscle-building exercises. There are two benefits to stretching regularly.

Try to make it seem like you’re bigger than you really are. Focus on your upper chest, back and shoulders and train them specifically. By doing this, you can cause your waist to appear smaller than it actually is, which can also make you appear to have greater size.

Use both weight machines and free weights as you work to build muscle. Free weights are generally better for serious bodybuilding. But when starting out, machines give you a higher margin of safety as you get used to handling them. If you are new to muscle building, include both so that you do not get stuck on only weight machines forever out of habit.

TIP! Simply eating several times per day is not going to provide your body with the proper nutrients that it will require in order to effectively build muscle. Six to eight meals a day are ideal, all of which should be rich in carbs, protein and healthy fats.

When deciding which muscles to work, aim to work out opposing muscle groups within one workout. Combine chest and back exercises or quad and hamstring ones, for example. Doing this allows a muscle to rest during the time the other one is working. Using such exercises will allow you to increase the intensity and reduce the overall length of your workouts, allowing you to achieve your results while cutting back on your gym time.

Muscle-building requires careful balance. If you do too little in your workout, you won’t see much progress. However, it is important to not to push yourself too far either. If your workout schedule is too aggressive then you can over-develop the muscle and create stretch marks.

TIP! Completely utilize creatine in order to achieve optimum muscle growth. Within the first few weeks of using creatine, you can add 5 to 10 pounds of muscle because it allows you to increase your reps with heavier weights.

Bodybuilding isn’t just about getting ripped. Just as there are many body types, many degrees of bodybuilding exist. Decide what is right for you before beginning your regimen. If you wish to gain serious muscle mass, you may need to use protein or other supplements in addition to your workouts.

Join a gym to get started in weight training. In a gym you will find plenty of equipment to facilitate your workout. You will also be around lots of professionals who can give you advice and correct your exercise form. In addition, they are often happy to answer any questions you have.

TIP! After working out a certain muscle group, take time to stretch that area. This will help decrease the time those muscles will take to recover.

Plyometric exercises are a great idea! When you complete these exercises you help stimulate muscle growth by developing muscle fibers that are fast-twitch. Plyometrics are like ballistic moves in that they require some acceleration. As an example, if you were performing plyometric push-ups, you would allow your hands to spring off the ground lifting yourself up as high as possible.

Journal about your training experience. This is important to know what you’re progress is if you’re trying to build muscle. You can use a fitness log to do this. Write down each exercise you complete, how many reps you did, and how it felt. Doing so allows you to see your progress, as well as stay motivated.

15 Grams

TIP!

Consume protein-rich foods, such as meat or dairy, both before and after you work out. As a good rule of thumb, eat 15 grams of protein about 30 minutes prior to exercising, then another 15 grams when you are finished. An 8-ounce glass of milk has between nine and 11 grams of protein, depending upon the type of milk (skim, whole, etc.).

TIP!

Adapt your diet to your training. For example, building muscles requires plenty of protein and carbs and only certain fats. This doesn’t mean that you need to consume more food; this means that you need to have a balanced diet. A vitamin or protein supplement can help you to get everything your body needs to build muscle.

Bicep Curls

TIP!

To increase your muscle-building efforts, focus on getting the most from bicep curls. Generally, while doing bicep curls, you don’t get the most benefit offered from a curl because you don’t get the bar up past the point of being parallel. However, the top of the bicep curl is the most effective part. Barbell curls while seated can be the solution for this.

TIP!

Hopefully, you have learned some helpful information you can use to increase your weight lifting results. Keep in mind the tips that you think will assist you the most, and read them every single morning so that you can discover an additional method of incorporating them into your daily life.

Professional Advice To The Best Weight Training Ever

Try to focus your time on the bench press, the dead lift and the squat. These three exercises are considered the cornerstone of a good bodybuilding regimen, and for good reason. These exercises are proven to increase bulk, build strength, and increase overall conditioning. Make sure to incorporate all three of these into your routine.

TIP! Protein is vital to building strong muscles. Protein is what muscles are grown from.

If building muscle is something you wish to concentrate on, then this article and all of the tips in it can help you very much. This may include changes to what you eat and an alternative workout. Using this advice you should be able to target what areas need additional work, and then you can concentrate on these to achieve the results you desire.

Include carbohydrates in your diet if you wish to build your muscle mass. Carbs provide you with energy that lasts through your entire workout. If you are limiting carbs, you run a risk of your body breaking down protein in order to get energy. Eat just enough carbs to increase your body’s function, but don’t overdo it as it can lead to weight gain.

TIP! Making short-term goals, attaining them, and then rewarding yourself for doing so, can be a great motivator. You must stay motivated constantly to build muscle, since it takes a while.

You need to make certain you are getting enough vegetables in your diet. Often, vegetables are overlooked in a muscle building plan, in favor of the emphasis on proteins. Vegetables are rich in vitamins and minerals not found in other foods. Additionally, they are high in fiber. When you have a good amount of fiber in your body you can utilize the protein going into your body.

Building muscle cannot happen if you’re not getting a good amount of protein. Protein shakes or supplements are a great addition to your diet, but should not be the only source of protein you get. They are best when taken right after you work out, or before going to bed. If you are looking to shed pounds while you are trying to gain muscle, consume around one per day. If your goal is bulk, then consider drinking a protein shake with every meal.

TIP! Some people mistakenly increase protein consumption when beginning to build muscle. This calorie increase can lead to weight gain if there is not enough exercise.

A lot of people fail to use proper technique when lifting weights because they are too focused on speed. 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. Go slow, and ensure that you are doing exercises in the correct manner.

When weight lifting, it is perfectly fine to cheat just a little bit. Using just a little of your body in order to pump out an extra couple of reps is an excellent method of increasing the volume of your workout. Remember, though, that this tactic should only be used when there is no alternative. Work hard so that your rep speed is controlled. Don’t let your reps get sloppy.

TIP! In order to maximize your muscle-building progress and reduce the risk of injuring yourself, put together a reasonable workout schedule and stick to it. It is recommended that novice muscle builders workout only twice each week, while those with experience can do so three times each week.

Research the exercises you are doing to make sure they will actually help you increase your muscle mass. You should know different exercises allow you to focus on different groups, toning or building. Choose a number of different exercises so you can build all the muscles that you want to build–your leg muscles, arm muscles and chest muscles, for example. Learn techniques for building each group of muscles.

Some muscle groups are harder to bulk up than others. Doing a “fill set” can help to avoid this problem. This is an abbreviated set (only 25-30 reps) of an exercise to work the deficient muscle group. This set is performed once two to three days have passed since the group was previously exercised.

TIP! The goal of any workout where muscle building is the focus is to create stronger muscles. The result is that you’ll be able to increase the amount of weight you lift.

Make the “big three” exercises a staple of your workouts. Bench presses, squats and dead lifts help build bulk. These exercises not only add muscles mass, but they improve your body’s overall strength and conditioning. Try to include some variation of these exercises in workouts on a regular basis.

Don’t exercise more than three or four times per week. This allows your muscles to repair and rebuild themselves with a bit of rest. Overworking your body will lead to injuries, which will keep you out of the gym and from reaching your goals.

TIP! M

Trying to build up muscle mass while you are engaging in marathon training, or other tough cardio workouts, is not advisable. If you engage in too much cardio, it may hurt your ability to gain muscle. If you want to build muscle, focus the bulk of your efforts of your strength-training regimen.

Make your bicep curl better. When most people perform these curls, they fail to glean the full benefits because they do not move the bar or weight beyond the parallel point. However, the top portion is a bicep curl’s strongest part. Do your barbell curl sitting down to avoid losing the benefit of this exercise.

Compound Exercises

It is important to eat well when attempting to build muscle. There are nutrients your body needs to rebuild muscles in the body. Protein shakes, for instance, make a particularly useful post-workout drink. Research shows that this can speed up the rate at which muscle fibers rebuild themselves.

TIP! While you may be tempted to rush through your routine and complete repetitions quickly, you ought to fight the urge. You will see more impressive results by doing your repetitions at a slower pace, regardless of whether you need to use less weight.

You need to do compound exercises to get the most out of your bodybuilding routine. Compound exercises work more than one muscle group at once. For example, bench presses exercise your triceps, chest and shoulders all at once.

Try to ensure that you’re getting enough protein in your diet before and after you workout. Before working out, consume a minimum of 20 grams of quality whey protein. This will help your muscles recover quickly, decreasing the likelihood that your muscles will be broken down for energy.

TIP! Working out with friends can help build your motivation at the gym. They can encourage you in a positive way, giving you the drive to push harder and do more.

Building muscle is something that can happen and be beneficial without becoming ripped. There are a variety of bodybuilding routines designed to get different results. You need to determine what your goals are before settling on one. Extreme muscle gain might require you to ingest a few supplements to achieve the desired results.

You should eat some item prior to a workout and after it. At the beginning, try a snack that is high in protein. As time goes on, and you are more experienced with muscle building, than it is a good idea to take some time to measure out the protein you are consuming, and planning your meals in detail.

TIP! Create a training regimen that is tailored to your specific goals. Repeating the same exercises daily may get routine, but experts say it is an excellent means to increase good muscle mass.

Make room in your regimen for plyometric exercises. This type of exercise develops the fast twitch fibers of your muscle, which stimulates muscle growth. Plyometrics are very similar to ballistic exercises due to the fact that they utilize acceleration. The plyometric push-up, for instance, involves launching yourself up as high as possible, removing your hands from the floor.

A routine to build muscles should include both weight machines and free weights. Free weights are generally better for serious bodybuilding. If you’re new to weight lifting, however, you should try the machines first so that you don’t hurt yourself. If you are a beginner, try to avoid getting into a rut by including both free weight exercises and a weight machines in your daily routine.

TIP! If you start gaining body fat, increase your cardiovascular workouts and eliminate saturated fats and simple sugar from your diet. You shouldn’t just simply track your weight because you could be dropping fat and increasing muscle.

When lifting weights, it’s alright to cheat now and then. While you are trying to finish some extra reps, you can use only a little bit of your body if it will help you get it done. This will help you to increase how much you are working out. However, cheating too much is not advisable. Control how quickly you complete each weight lifting cycle. Don’t do an unreasonable number of reps in a short period of time. Do not compromise on your form when you are doing your reps.

It’s very important you don’t skip your breakfast, especially if you want to build muscles. Make sure that you are eating a breakfast with tons of protein, carbs, and healthy fats so that you can start the day off the proper way. Skipping breakfast will cause your body to slow down or stop its muscle building process.

TIP! When building additional muscle mass, be sure that your diet includes plenty of protein. Your body stores protein in a process called protein synthesis.

If you want to bulk up, you have to focus on squatting, dead lifts and bench presses. Combining the three can help you get fit quickly and will constantly build muscles. These three basic exercises should form the cornerstone of every muscle building workout and can be combined with other exercises of your choice.

When you are building muscle, you need to work your muscles to exhaustion on your final set. If you don’t get to the point where you literally are unable to finish the repetition, you will likely not trigger processes that encourage muscle growth. When you reach the point that you cannot continue, don’t bother trying to push ahead, as you may injure yourself.

TIP!

One problem that could plague an individual trying to maximize muscle building are the muscles that grow slower than others. Use a fill set when trying to target the problem muscle groups. Target the particular muscle group with 25-30 reps of a specific exercise a few days after you last exercised that group.

TIP!

A good weight training program should prioritize strength above all else. With time, you will be able to increase the amount of weight you can lift. If you are new to weight lifting, you should see an increase of approximately 5% in the weight you can lift every other workout session. If you are not making this kind of progress, analyze what you are doing incorrectly. If you still feel weak from you last workout, you may not have given yourself enough time to recover.

TIP!

As the above article has demonstrated, lots of different methods of increasing the strength of your muscles exist. Hopefully, this article offered you a lot of helpful advice you can use. Use the ones that give the highest benefits. Mix and match approaches to find a combination of strategies that work for you.

Looking For Diet Tips To Help You Build Muscle? Try These Tips!

Vegetables are an essential part of your muscle building nutritional diet. Proteins, complex carbs and vegetables are all important for building muscle. There are a number of vitamins and nutrients in vegetables that simply can’t be found in high-protein or carbohydrate-rich foods. They are also good places to get fiber. Fiber will allow your body to utilize protein more efficiently.

TIP! Not all exercises are created equal, so be sure to do the exercises that address your specific goals. Different exercises work on different muscle groups and also on muscle building or toning.

How is it possible to quickly build muscle? What must I do in order to build a lot of muscle? These are questions asked daily around the world, but the answers are often hard to find. The article below contains expert-advice that will help you bulk up safely and soon.

Eating lean meats will assist you in muscle building. You should want to eat at least one gram of protein for every pound you weigh. You will be able to store a larger amount of protein that will facilitate good muscle growth.

TIP! Setting short-term goals and rewarding yourself for attaining these goals can be an excellent source of motivation. Since gaining muscle involves a long-term commitment, it is important to stay motivated constantly.

Build your bodybuilding routine around the bench press, the dead lift and the squat. These exercises are commonly considered the foundation of a successful bodybuilder’s program and there are good reasons for this. They have all been proven to increase muscle bulk and strength, as well as improve conditioning. Try to work these crucial exercises into your workout routine.

Make sure to mix things up in your exercise routines. Make sure you are always challenging yourself to do new things and that you’re challenging your body as well. Try varying the order of your routine from day to day, or focus on a different set of muscles each day. 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.

TIP! Carbohydrates are key for muscle building. Remember that carbohydrates help fuel your body so that it can perform your daily exercise regimen.

Vegetarians are seldom successful in building muscle! Try to eat about 1 gram of protein packed meat for every pound that is on your body. This is important because it allows you to store a protein reserve that your body will be able to use to build muscle.

Don’t work out for longer than an hour. Your body will begin to produce cortisol, due to the stress it’s enduring, if you push beyond sixty minutes. Cortisol may block testosterone, wasting effort you put toward building your muscle. Making sure workouts don’t go over one hour is the perfect way to optimize your fitness plan.

TIP! Try to look bigger than you really are. That will happen if you focus efforts on the upper back, shoulders and upper chest and train those body parts specifically.

Motivate yourself by rewarding yourself for each goal you achieve. Motivation is key to getting muscles, since it can be a long process. You can even come up with rewards that will help you in your bodybuilding journey. For instance, you could get a massage. A massage improves your blood flow, and it assists you in recovering faster.

You need good hydration if you are going to build muscle properly. If you are not keeping yourself well hydrated with water, there is a good chance that you would injure your muscles or yourself. Also, hydration has a big part in maintaining your muscles and increasing them during workouts, so you need water for many different reasons.

TIP! One deterrent of successful muscle-building can be slow-growing muscle groups. Use a fill set when trying to target the problem muscle groups.

Try mixing up your workout routine. As with any workout regimen, it may become tedious and that can keep you from attempting it. Vary your workouts so you have different exercises and muscle groups worked every time. By adjusting your workouts, you keep them interesting and you will stay engaged.

Construct your diet based on your training. Muscle building needs a high protein, low fat diet. You do not need to eat more food; instead, you should focus on eating a balanced diet. A daily multivitamin, combined with protein supplements, will make it easier to bulk up.

Build Muscle

Carefully choose which moves you concentrate on since some are risky with excess weight. Dips, neck work and split squats can involve unfavorable joint positions where you really risk serious injury. Save your heaviest loads for exercises that are optimal for more weight: deadlifts, rows, squats, and presses.

TIP! Building your muscles can provide many health benefits, and you do not have to get really bulky. It can boost your self-esteem, make you stronger, better your joints, and improve your lung function when you do light or medium cardio routines.

Don’t try to build muscle while doing intensive cardio workouts. While doing cardio is great for fitness, too much of it may negate your attempts to build muscle through strength training. The best way to build your muscles effectively is by concentrating on a strength-training routine.

Be sure that you set reasonable targets when working on building muscle mass. You will notice better results if you meet your goals over time. You can do more harm that good if you attempt to build up muscle mass fast by using steroids, stimulants or other harmful substances.

TIP! Creatine has proven successful for some people, so you might want to give it a try. It allows you to train for longer periods of time at a greater intensity when combined with high protein and carbohydrate intake.

In order to ensure that you achieve the best muscle growth possible, it is very important that you do compound exercises. Compound exercises work more than one muscle group at once. A great example is a squat, which uses both the muscles in your legs and your core muscles for one movement.

Look closely at your body so you can realistically estimate what you will be able to do. You can better understand where you are starting from and set realistic goals for your efforts after making such an examination. Pay close attention to your weight, as well as to your current fat and muscle content.

TIP! Ask your doctor if you can start taking creatine. This aids muscle development because it enables you to push yourself harder during your workouts.

When training, try to do as many sets and reps as possible. Do at least 15 repetitions of each exercise, and do not take a long break between sets. You want lactic acids flowing in your muscles, as this promotes muscle growth. Try to do this as much as you can during each session to get the best results.

If you are a beginner to muscle building, work on your form prior to increasing your power. You will use heavier weights over time, and by using improper form you could have diminished results later on. This can increase the risks for injuries, which you don’t want to achieve.

TIP! You should also be sure you intake plenty of protein before you workout. Just before your muscle building workout, provide your body with around 20 grams of a whey protein that is high quality.

Try to make sure you stretch out your muscles while you work out. Someone under the age of forty should stretch for at least 30 seconds. Those over forty ought to hold onto their stretches for about a minute. By doing this, you can ensure that your exercising will not cause any injury.

Eat healthy fat if you wish to build new muscle. Not only do healthy fats lubricate your joints, but they also increase testosterone. These positive effects will optimize your muscle growth. Just remember to stay away from saturated fats, because the aren’t a heart-healthy option.

Doing Plyometric

It’s important to do warm-up exercises. This way you will get your blood moving and prepare your muscles for a more intense workout. This can also help prevent any injuries.

TIP! Eating multiple small meals a day that are filling and nutrient rich will help you build muscle. Eat at least six to eight times a day; keep your meals small and full of carbohydrates and protein for the best results.

Try doing plyometric exercises. These particular exercises let your body develop the fast-twitching muscle fibers that encourage growth of muscle mass. Like ballistic moves, plyometrics require acceleration. For example, while doing plyometric push-ups, your hands should jump up off the floor, exploding as high as possible.

The farmer’s walk is a great addition to a muscle building plan. This is accomplished by holding somewhat heavy dumbbells by your side and then walking until you have reached your limit. Take long strides while keeping your abs tense. Once you have reached your limit, take a break for ninety seconds and then start again. Do these several times every day.

TIP!

When weight lifting, it is perfectly fine to cheat just a little bit. Using the rest of your body to help you complete some extra reps is a great way to push yourself to your limits. You just cannot constantly fudge and get the desired results. Keep a controlled rep speed. Do not let your form be compromised.

TIP!

Make your goals reasonable when trying to build muscle. The optimal results are attained over a period of time spanning hundreds of individual workouts. If you are seeking to build muscle fast by using steroids, stimulants or any other harmful substance, you run the risk of permanently harming your body, which can lead to disastrous health problems.

TIP!

This article covered some general tips for an effective bodybuilding routine. If you would like to learn more, the Internet can be a helpful resource. There are new strategies being written and tested daily, so it is important to keep up on these types of information and you will have the results you have been looking for!

The Nautilus Back Machine Vs. Squats: Which Is Better?

Bench presses, deadlifts and squats are your best exercises. These exercises are commonly considered the foundation of a successful bodybuilder’s program and there are good reasons for this. They have proven to increase strength, add bulk to muscles, and improve your general level of conditioning. Try to do these exercises in each workout, somehow.

TIP! Your body can benefit from a varied routine. If a workout routine becomes mundane and boring, you are less likely to stick to it.

How can I build muscle quickly? What needs to be done to maximize weight training? You may have many questions that you are having a tough time finding the answers to. Check out this article for answers to these questions and more tips for building muscle.

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 your goal is gaining muscle, you should do strength training more often than cardio.

Muscle Groups

When training, high reps and a good number of sets will show the best results. For best results, do 15 or more reps per set, with a rest break of no more than 60 seconds per set. When you do this your lactic acids keep flowing and help stimulate muscle growth. Repeat this during your regular number of sets for optimum results in your muscle building routine.

TIP! Set limits, but don’t end a workout until you’ve used every resource. For every set, push to continue until you cannot continue with a single additional rep.

Read up on the subject, so that you are performing the right kind of exercises to achieve the muscles you desire. Exercising can be divided into bodybuilding or toning types, in addition to, targeting different muscle groups. You want to focus on bodybuilding exercises and also have a variety of techniques to target various muscle groups.

Developing a smart schedule for your muscle building workouts will keep your muscles growing and keep you from injury. Bodybuilding newbies should exercise no more than twice a week. Veterans can usually up their workout frequency to three times per week without problems.

TIP! If bulking up is appealing to you, then concentrate on squatting, dead lifting and bench presses. These exercises can help anyone to get in shape efficiently while building muscle.

To increase your muscle mass, you must increase your intake of nutritious foods. The amount you eat should be equivalent to you gaining around a pound of weight each week. 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.

Consume protein-rich foods, such as meat or dairy, both before and after you work out. Try to consume 15 grams of protein 30 minutes prior to exercising, and 15 grams afterwards. This is equal to consuming approximately a glass or two of milk.

TIP! Only plan to do three or four workouts each week. By doing this, you are providing your body with time to rest and repair itself.

Remember the “big three,” and include these exercises in your routine. Squats, dead lifts and bench presses are the main weight training exercises. These exercises not only add muscles mass, but they improve your body’s overall strength and conditioning. Use a variety of each exercise each time you workout.

Be careful to keep your muscle building goals reasonable when you begin your program. Results take a long time to appear. Never attempt to bulk up with steroids or stimulants; using these chemicals can cause irreversible damage to your body and your health.

TIP! Make sure that the goals you set yourself are for the short-term and are achievable. Although you would like to squat several hundred pounds in only a month, this is just not possible, and you are likely to injure yourself.

In order to ensure that you achieve the best muscle growth possible, it is very important that you do compound exercises. Compound exercises work more than one muscle group at once. For instance, a bench press uses your shoulders, triceps, and chest at the same time.

Use variety in your gripping when focusing on the back. Use either a staged or mixed grip when doing deadlifts and rack pulls, as this will help you become stronger. Utilizing a staggered grip will give you the ability to twist the bar in one direction as your underhand grip moves the weight bar in the opposite direction. That will stop the bar from going all over the place, while in your hands.

TIP! When you’re building muscle, you have to be constantly conscience of what your eating. The importance of staying hydrated is often mentioned in many health matters, but since muscles are 70% water, it is especially true in this case.

Make sure that workouts never exceed one hour in length. When exceeding 60 minutes, your body will begin to increase its amount of cortisol, which is a stress hormone. Cortisol is a hormone which can block testosterone, wasting the effort you exert in your muscle building program. This can be avoided by working out for no longer than 1 hour continually.

Make sure to eat well when building muscle. Rebuilding muscle fibers involves consuming the proper amounts of certain nutrients. Protein shakes are a great option for rebuilding muscle fibers after a workout.

TIP! When building muscle, it is important to supplement yourself with creatine. This aids muscle development because it enables you to push yourself harder during your workouts.

It may be possible to make yourself appear larger than you do already. Do so by putting more emphasis on your upper body, chest, back and shoulders. This causes your waist to look smaller and makes you look bigger.

Start your muscle building program by perfecting your form rather than going for power. Work on your form first. Training yourself to use good form will help you as you add more weight. The result will be an increase in injury, which will never help you to accomplish your long term goals.

TIP! Healthy fats are crucial to the muscle building process. Healthy fats can also help lubricate your joints and raise your testosterone.

If you are trying to build muscle, make sure to eat enough protein. Protein is the primary building block in weight training, and consuming too little could cause your muscles to diminish, making your efforts in bulking up useless. Aim to eat about 1 g of protein for every pound that you weigh.

Take photographs of your naked body every couple of days. Since you use a mirror frequently, it will often be difficult to see true progression. However, if you compare your pictures every few weeks, then you’ll have the ability to notice just how much muscle growth you have achieved.

TIP! Include both free weight exercises and weight machines in your muscle-building workout. If you want to add significant amounts of muscle, free weights are actually ideal.

Did you find some of the answers that you were seeking in this article? If not, go ahead and seek out even more information online. There are new strategies being written and tested daily, so it is important to keep up on these types of information and you will have the results you have been looking for!

Energy shakes are a great addition to any diet. Find a nutritionally sound protein powder to start creating your own. Protein powders used to make drinks and other quick meals will allow you to take in the necessary protein without having to spend a lot of time preparing protein rich foods.

Muscle Building Secrets You Should Know About

You must consume a sufficient amount of protein if you are serious about building muscle mass. Muscles are built from protein and the body needs plenty to rebuild them. If you do not consume enough protein, it will be extremely difficult to increase your muscle mass. Make sure that two or more of your larger meals, as well as a couple of your daily snacks, contain protein.

TIP! Do not overlook the importance of carbohydrates if you are attempting to build muscle. Carbohydrates are crucial for maintaining the necessary amount of energy you will need during your workout routine.

Regardless of your age, building muscle is a healthy and fun option to get into shape. The paragraphs that follow will give you important information that will help you optimize your bodybuilding routine and get results quickly and effectively. Continue on to learn more.

Try changing your routine. Doing the same thing day-in and day-out will bore you, possibly leading you to want to skip your workout entirely. Use different exercises every couple workouts to ensure that you are targeting all of your muscle groups. 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.

TIP! 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. Cardio is helpful to keep in shape, but a lot of it can slow down your efforts to improve muscle mass.

Make sure to research the best exercises for increasing muscle mass. Different exercises achieve different results; some are better for toning while others are better for bulk. Be sure you use methods for building muscle and use a number of exercises for working your various muscle groups.

When training, high reps and a good number of sets will show the best results. Make sure each rep includes 15 lifts or more, and always have a break between reps. This keeps your lactic acid moving, and your muscles building. Try to do this as much as you can during each session to get the best results.

TIP! Try creating an illusion that you are bigger than you actually are. You can achieve this by focusing your training efforts on your chest, shoulders and upper back.

If you’re trying to build up on muscle, you will need to eat a lot more than you are used to. You will want to focus on eating enough for you to gain roughly a pound each week. Find ways to consume more calories, and if you do not notice any changes within two weeks, add even more to your diet.

Some people mistakenly consume too much extra protein at the beginning of their muscle-building program. This can cause excess calories to accumulate. If those calories aren’t burned while working out, fat gain may result. Instead, gradually increase your protein intake by about a hundred calories every two days. Your body will then be able to use the protein to build muscle mass.

TIP! If you want to build muscle mass, your body must be properly hydrated. When you are poorly hydrated, you increase your chances of getting injured.

Make the “big three” exercises a staple of your workouts. The muscle-building power of these exercises – the dead lift, the bench press and the squat – is well-established and indisputable. Not only do these exercises add bulk, but they condition your body and improve your strength. Make these exercises a part of your weekly routine.

Try doing plyometric exercises. These exercises allow you to develop your fast-twitch muscle fibers, which help to stimulate muscle growth. Plyometrics are like ballistic moves in that they require some acceleration. As an example, plyometric push-ups require that you end each rep by pushing hands up and away from the floor as high as possible.

TIP! Don’t overexercise – only workout three or four times per week. By limiting your weekly workouts, you give your muscles time to recover from the intense exercises.

You also need lots of carbs when building muscles. Carbohydrates are crucial for maintaining the necessary amount of energy you will need during your workout routine. If you aren’t getting enough carbs, the body ends up breaking down protein and using that for energy. Consume enough carbs so your body can operate properly, and you can last through your workouts.

It is necessary to monitor your calories, if you want to build muscle. There is good calorie intake and bad, so you need to be aware of what foods are healthy for building muscle and what is bad. A poor diet could be your downfall.

TIP! Take a good look at your body, and determine what is and isn’t feasible when it comes to building muscle. This will help you get an understanding of your goals and your base point.

Make sure to mix things up in your exercise routines. As you get into any workout routine, it can become boring and that will dissuade you from doing it. Arrange your workout to concentrate on different exercises to work different specific muscle groups each time you visit the gym. 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.

When you want to build up your muscles, you need to pay attention to what you eat and drink. Since muscles are seventy percent water, it is very crucial you stay properly hydrated. Avoid drinking too much alcohol, as it can degrade muscle tissue a lot.

Compound Exercises

You may want to go fast through your reps, but don’t! Slower repetitions of the exercises yield better results. Don’t be afraid to trade off for a lighter weight in order to accomplish more reps. An admirable goal would be to use 20 seconds per rep, splitting that evenly for each half-movement.

TIP! In order to ensure that you are consuming enough protein throughout your day, you should aim to consume around 20 to 30 grams of protein for every single meal during the day. When you spread your protein intake out throughout the day, you can more easily reach your goals.

Always do compound exercises so you can have the most muscle growth possible. Compound exercises work more than one muscle group at once. One example is the bench press, that works your chest, triceps and shoulders, all in one exercise.

If you have started a muscle building program, you need to refrain from drinking alcohol. Drinking some wine occasionally isn’t a problem, but any more than that could spell trouble. Alcohol deters your progress in a number of ways and has no place in a healthy diet.

TIP! Consumption of healthy fats is important when you want to increase your muscle mass. These fats assist in lubricating your joints.

If you are trying to build muscle, make sure to eat enough protein. Protein is one of the primary building blocks of muscle, and eating too little can actually cause you to lose muscle, defeating the purpose of bulking up. You may require daily protein in the amount of one gram for each pound you weigh.

Search for a protein powder and use it to mix energy shakes. If you are trying to build muscle, your protein requirements are higher than normal. Shakes and smoothies make getting protein easier.

TIP! Eating just a few times daily will not help your body build muscle. It is important to get an appropriate amount of healthy fat, carbohydrates and protein by eating between six and eight smaller meals daily.

Try doing plyometric exercises. These sorts of exercises will help you enhance your fast twitch muscles, stimulating greater muscle development. Since acceleration is required, plyometric exercises are not unlike ballistic moves. As an example, if you were performing plyometric push-ups, you would allow your hands to spring off the ground lifting yourself up as high as possible.

Keep track of what the experts are discussing to help you build your training regimen. Learning from these people will let you build muscle faster and more effectively. With professional advice under your belt, you can lift weights with a little added confidence and motivation.

TIP! Joining a gym is something to consider if you are just starting out training with weights. Besides gaining access to a full range of quality equipment, joining a gym will let you consult with professionals who have a vast store of bodybuilding expertise.

If you wish to bulk up, try to focus on doing bench presses, squatting, and dead lifting. These three specific exercises yield maximum benefits fast and let you continue building good muscle. These certainly shouldn’t be the only exercises you do, but they are truly essential to weight training success.

To build larger muscles, eat lots of protein. Through a biological process known as protein synthesis, protein is stored in your body for future use. This is what makes muscles grow larger. Protein can especially be found in meats and poultry.

TIP! Always maintain the correct form. If you are only lifting weights without looking to proper form, then you are not being effective in your muscle building.

Great fitness works at any age and muscle building can really work for you. By using the tips presented here, you are ready to start a program that will build muscle, get you into better condition and give you the skills needed for a lifetime of good health and fitness.

Start keeping a training log. It is very important that you monitor your progress as you attempt to increase your muscle mass. A great way is to keep a fitness journal. Each time you have a workout, write which exercises you do and the number of reps you perform. This serves two purposes. It will let you accurately track your progress, and can serve as motivation when you see how far you’ve come.

Muscle Development Tips To Improve Your Looks

You need to make sure you eat plenty of vegetables in order to maintain a healthy diet. Many diets designed to help you build muscle focus too much on carbohydrates and proteins without including the necessary vegetables. There are a lot of important nutrients that are rare in carb- and protein-rich foods but plentiful in vegetables. These are also wonderful sources of natural fiber. Fiber helps your body to better process protein.

TIP! If you want to build muscle, you need to eat meat on a regular basis. For every pound that you weigh, you need to consume approximately 1 gram of meat.

If you desire to build muscles, you can start by exercising your brain. To get the most out of your workout effort, begin to gather information about the most effective techniques for fast results. Read this article for efficient bodybuilding tips and you can look like you’ve always wanted to!

Keep in mind the three most important exercises, and always include them into your workout program. These mass-building exercises include dead lifts, squats and bench presses. These exercises not only add bulk to your muscles, but they improve your strength and condition your body as well. For best results, include these exercises in each day’s workout.

TIP! Do not overlook the importance of carbohydrates if you are attempting to build muscle. Carbs are vital for energy so that you can last an entire workout, and if you do not get enough, your body converts your stored protein for energy instead.

Focus on important exercises such as the deadlift, squat, and bench press. These three main exercises are the best for building a good body. Not only do they increase bulk and strength, but they increase overall conditioning. Use these exercises during your workout.

Though they get a bad rap, carbohydrates are an essential part of exercise nutrition. Carbs provide fuel for your body, giving it the energy to complete your daily routine. If you’re seriously training, every day you have to eat about two to three grams of carbohydrates for every pound you weigh.

TIP! Keep your diet clean and varied on the days you choose to work out. Eat more calories an hour before your workout.

Always include three core exercises in your routines. These mass-building exercises include dead lifts, squats and bench presses. These compound exercises can make you stronger and improve your muscle tone as well as increasing your muscle mass. Incorporate a variation of exercises like this in your workouts regularly.

Compound exercises are an easy way for you to get consistent muscle growth in all areas of your body. Multiple muscle groups are used in every lift, extending the workout across your body. An example is bench pressing, which works not only your chest, but also your triceps and shoulders, in just one exercise.

TIP! It can be beneficial to train opposite muscles during the same workout. Examples are the muscles in your back and the muscles in your stomach, or the quads and the hamstrings.

Motivate yourself by rewarding yourself for each goal you achieve. Building muscles is a long-term commitment, so it’s important for you to keep yourself motivated. You can even come up with rewards that will help you in your muscle building journey. Massages, for example, promote better circulation, which makes it easier to recover from your workouts.

Muscle building isn’t always about getting ripped. There are various muscle-building exercises, and you should determine what your goals are before you decide which to do. If you want to have very large muscles, then you will probably need to add some type of supplement to your workout.

Workout Routine

You should always set goals that are realistic when attempting to increase muscle mass. Good results come incrementally over months of working out. Any potential shortcuts that tempt you have rather vicious downsides you want to avoid. Working out too hard is asking for an injury, and using steroids or other stimulants will only expose you to seriously negative health consequences down the road.

TIP! Your short-term goals need to be reasonable if you hope to succeed. While you may want to squat three hundred pounds in the first month, this is a pipe dream and going too fast is a major cause of injury.

Switch up your workout routine. If you do the same workout routine day in and day out, there is a higher chance that you will get bored, and probably stop your workouts altogether. Vary your workouts so you have different exercises and muscle groups worked every time. By varying your workout you will keep it fresh which will help you stick with it.

Creatine should be considered when building muscle. When used alongside a healthy diet and good workout, creatine can help to boost your energy levels and aids your body in building muscle. Check with your physician to see if this particular supplement is a good option for you.

TIP! When you work out to build muscle mass, try eating a diet rich in whole, fresh foods. Avoid processed and packaged foodstuffs, as you can expect additives, chemicals, fillers and preservatives that harm your immunity and engender disease.

Making sure that you are getting a lot of protein will help you build a lot of muscle. An excellent method of consuming an adequate amount of protein is by making use of supplements, such as protein shakes. These protein-rich products are best consumed after working out or before going to bed. If you would like to drop fat and build muscle at the same time, you should just consume one per day. On the contrary, if gaining mass is also your goal, you should consume as many as three a day.

Resist the temptation to complete your reps and sets at top speeds. You will see more impressive results by doing your repetitions at a slower pace, regardless of whether you need to use less weight. A fine goal is to spend five to ten seconds on each movement half, for a total of twenty seconds per repetition.

TIP! Keep doing cardio exercises even when focusing on strength training. It may seem as if cardio exercise doesn’t go along with muscle building, but they are vital to the health of the heart.

Compound exercises will help you develop your muscle mass. These exercises use many muscle groups in the same lift. For example, a bench press will utilize shoulder, tricep and chest muscles all at once.

Avoiding alcohol is an important step when your exercise regime is centered on muscle building. While a single beer won’t sabotage your efforts, excessive drinking can make building healthy muscles almost impossible. Excessive alcohol saps fluids from the body, as well as energy, and is detrimental to building muscle mass.

TIP! Adults who wish to quickly build muscle can add a creatine supplement to their diet. Creatine can boost both energy and muscle building.

Keep every one of your workouts to less than 60 minutes, maximum. If you work out for longer than an hour, your body will start producing large amounts of cortisol, an unhealthy stress hormone. Cortisol has been shown to block testosterone, reducing the results you achieve. If you keep your workouts under sixty minutes, you will reap the rewards of your efforts faster and enjoy the benefits of your hard work.

Don’t get mixed up with anabolic steroids. Steroids work by replacing and overwhelming the naturally-occurring hormones in the body, which can have terrible effects. More serious consequences include liver damage, dangerous cholesterol imbalances, and breast growth in men! Steroids can negatively impact moods, a condition known as “‘roid rage,” and they can lead to acne development. Is all of this worth enduring in exchange for a modest increase in the speed of muscular development?

TIP! Take pictures of yourself naked every two days or so. Seeing your reflection in the mirror ever day can mask your progress.

Again, muscle building isn’t a matter of how often you go to the gym or how dedicated you are. You have to approach it in the right manner in order to get results. Use these tips to build a routine that can help you build muscle as fast as you can.

A great way to stay motivated to workout is to do it with friends. You and your friends can encourage each other, which will make it easier to push yourself harder during your workouts. This energy can help you build more muscle.

Getting A Healthy Body Through Muscle Development

Make sure you have enough vegetables in your diet. Avoid concentrating solely on carbs and protein; do not forget your veggies. There are plenty of healthy nutrients in vegetables that are not included in foods rich in carbohydrates and proteins. You will also get a lot of fibers from vegetables. Fiber helps your body to better process protein.

TIP! Focus on squats, dead-lifts and bench presses. This trio is thought to be the best foundation for muscle building success.

If you are interested in building more muscle, this article will give you some great ways to do so. This may include changes to what you eat and an alternative workout. Once you know more about which means are most effective, you can make rapid progress towards your goals.

Research whether you are using the best exercises for increasing muscle mass. There are various kinds of exercises that focus on different things, like muscle building, toning and particular muscle groups. Make sure you are using muscle building techniques and have a wide variety of exercises to work on the different muscle groups.

TIP! The protein in meat is crucial to muscle growth. By eating at least one gram of protein for each pound in your target weight you can hit the goal quickest.

Eat a healthy diet that contains a variety of vegetables. Avoid concentrating solely on carbs and protein; do not forget your veggies. There are a number of vitamins and nutrients in vegetables that simply can’t be found in high-protein or carbohydrate-rich foods. They are also great sources of fiber. When you have a good amount of fiber in your body you can utilize the protein going into your body.

Creatine supplements should be used carefully, especially if they are used for several months or more. If you have any kidney conditions, do NOT use creatine! Other negative reactions could include muscle compartment syndrome, cramps and arrhythmia. Young people in particular are at risk. Be sure that you are only using the recommended dosages with any supplement and consult your doctor before starting use.

TIP! The body’s protein intake plays a big role in the muscle-building process. A wonderful way to get protein is by consuming protein supplements and shakes.

Do your research to make sure that you are doing the best muscle exercises to help increase muscle mass. There’s a variety of workout techniques that work nearly every muscle group, or just help with general toning. Make sure you use the correct exercise techniques to build muscle for specific muscle groups.

For success in building muscle, carbohydrates are essential. Carbohydrates serve as the energy source the body needs to complete workouts. The ratio of carbs you should be consuming each day is about two grams for every pound you weigh.

TIP! You workouts should last around 60 minutes, each. When exceeding 60 minutes, your body will begin to increase its amount of cortisol, which is a stress hormone.

If you intend to supplement your muscle building with creatine, be careful, particularly when using them for a long time. People with kidney problems are generally advised to refrain from creatine use. Additional known complications include muscle cramps and compartment syndrome. Creatine supplements have even been linked with heart arrhythmia. Teenagers are particularly affected. If you take this supplement, take it in the recommended safe quantities.

Focus on building the major muscle groups first. Do so by putting more emphasis on your upper body, chest, back and shoulders. It also creates more contrast with your waistline so that you look larger.

Compound Exercises

Try learning your limits, but don’t stop exercising until you use everything at your disposal. Every time you do a set, don’t give up until you are totally exhausted and can’t lift the weight even one more time. If you must, lower your set length.

TIP! Squats, dead lifts and bench presses are the three essential muscle building exercises. By doing these exercises, you will build muscles and get in shape fast.

Always do compound exercises so you can have the most muscle growth possible. Compound exercises work more than one muscle group at once. A great example is a squat, which uses both the muscles in your legs and your core muscles for one movement.

If your muscle building routine is working, it should be making you stronger. The result is that you’ll be able to increase the amount of weight you lift. When you first embrace weight training, you should expect your lifting capacity to increase by roughly five percent after two workout sessions. If you have not been achieving your goals, then take a closer look to see if there is something you are doing wrong. Keep in mind that recovery time is also important though, so you won’t see results if you don’t give your body some time to rest.

TIP! It’s important to limit working out to three or four times weekly. Taking days off is important, as this gives your body time to recuperate.

Complete as many repetitions as you can during your workout. Make sure each rep includes 15 lifts or more, and always have a break between reps. This constant effort keeps your lactic acids pumping, increasing muscle growth. You can grow your muscles tremendously by following this advice.

Giving your muscles a workout can benefit you in a variety of ways, even if you have no desire to bulk up. It can improve your self-esteem, give you more strength and help with your joints.

TIP! Don’t set goals that are impossible to reach. Make sure your muscle building goals are reachable.

Limit your workouts to no more than 60 minutes. Your body will begin to produce some cortisol, after the first hour of working out. Cortisol is a hormone which can block testosterone, wasting the effort you exert in your bodybuilding program. To get the best out of a workout, try limiting them to sixty minutes.

Creatine has proven successful for some people, so you might want to give it a try. This supplement increases your endurance and stamina when use alongside a protein- and carb-rich diet. Talk to your doctor before taking any supplements to ensure that they are right for you.

TIP! Consider taking a creatine supplement. When you take these kind of supplements you help push yourself and build muscles in your body.

If you want more muscle mass on your frame, get enough protein. Protein is essential to building muscle, and not eating enough protein can actually make you lose muscle mass. Depending on your body weight, each day you may require 1 gram of protein.

Try to take some pictures of your body every few days. When you can see yourself progress and develop through various photographs it helps, as opposed to looking in the mirror and trying to remember how you looked. When you look at photos taken over the span of multiple weeks, you are more likely to notice the difference in your muscles.

TIP! Warming up is the most important part of your exercise routine. Warming up for ten or fifteen minutes increases your blood flow and gets your muscles ready for a more extreme workout.

Building muscle is something that can happen and be beneficial without becoming ripped. When it comes to choosing a fitness routine to build muscles, there are many choices. Consider each one carefully before committing. Adding a supplement to your routine can help you gain muscle.

Have something to eat before you workout, and eat again afterward. At the beginning, try a snack that is high in protein. As time goes on, and you are more experienced with muscle building, than it is a good idea to take some time to measure out the protein you are consuming, and planning your meals in detail.

TIP! Create a training regimen that suits the goals you want to achieve. Repetitiveness may seem mundane, but repetition is important when you first start out so that you can track muscle development easier.

To get the most from your workouts, figure out your limit and go beyond it, not stopping until you are totally wiped out. For every set that you do, you need to push yourself until you’re physically unable to lift. Try to force yourself to your limits. If necessary, trim the length of each set as your body tires.

Eating multiple small meals a day that are filling and nutrient rich will help you build muscle. The best diet to build muscle consists of eight meals a day, each with a healthy balance of fats, carbs, and protein. This will keep your metabolism high and help your muscle fibers repair themselves quickly.

15 Grams

It is important that you do not use supplements in place of healthy food. It is true that supplements can help build muscle and be a good part of your plan. Any supplement which is easily found in food should be ingested naturally as supplements cannot be substituted for good nutrition. Avoid taking too many supplements and plan a healthy diet. As a matter of fact, try to see how few supplements you can get away with taking.

TIP!

Eating protein rich foods both before and after exercising has got to be one of the most important things as you’re trying to build up your muscle mass. A good idea is to consume 15 grams of protein before your workout and another 15 grams of protein after your workout is completed. This is equal to consuming approximately a glass or two of milk.

TIP!

As the above article has demonstrated, lots of different methods of increasing the strength of your muscles exist. This article contains some excellent information to help you reach your goals. Use the exercises which work your muscles the most. Try to mix and match to see which combinations work best.

Benefits Of Core Muscle Workouts For Volleyball Players

You need to make sure you eat plenty of vegetables in order to maintain a healthy diet. Most of the muscle building diets ignore vegetables and focus more on proteins as well as complex carbohydrates. There are many vitamins and nutrients you can only find in vegetables, meaning you won’t get them in pasta or meat. Additionally, they are great sources of fiber. Fiber allows the body to use protein effectively.

TIP! Do some web research to ensure that the exercises you are doing match your bodybuilding goals. There are many different exercising options that are available to muscle builders, including toning multiple groups of muscles at the same time.

For someone starting out, it can seem overwhelming to add mass. It is important that you stick to a good diet and proper workout schedule. If the results you want to see are not forthcoming, it is all too easy to get discouraged. The article below discusses some methods that can help you succeed with your muscle-building efforts.

If you are trying to build muscle, you are going to have to start eating more over all. Eat the amount that you need to gain a weekly pound. Seek out ways to get more calories, and if you should not see any weight gain after two weeks, think about consuming more calories.

TIP! Making goals for the short-term, and giving yourself rewards when you reach those goals, is a great way to motivate yourself. Building muscle needs a true commitment that lasts a while, so it is critical to constantly motivate yourself.

You need to make sure you eat plenty of vegetables in order to maintain a healthy diet. Avoid concentrating solely on carbs and protein; do not forget your veggies. The essential nutrients in vegetables usually can’t be found in foods with a high protein or carbohydrate content. In addition, they are excellent sources of fiber. Fiber is like a catalyst that helps your body make better use of the protein.

Unless you include carbohydrates in your daily diet, you will not get the best results from your routine. Carbohydrates give your body the fuel it needs to perform any exercises you want to do. If you are following a particularly grueling training program, adjust your protein intake to match. That means about 2-3 grams of protein per pound of weight.

TIP! Compound exercises are crucial when building muscle. These exercises use many muscle groups in the same lift.

You should not emphasize speed over a good technique. No matter what exercise you are performing, slow down on reps and put your focus on your technique. This will give you better results. Stay focused, and be sure that you are properly performing the exercise.

Do as many repetitions over as many sets as possible when working out. Commit to lifting at least fifteen times while resting for about a minute before the next lift. You want lactic acids flowing in your muscles, as this promotes muscle growth. You will maximize your muscle building by committing to this several times during each of your sessions.

TIP! Although an increased protein intake can help build muscle, all too many people jack their consumption up sky-high the moment they start their muscle-building routine. Doing so can mean a boost in calories consumed, and if these are not getting burned off by the exercise, fat can start forming.

It is important to eat a lot of protein while building your muscles. Protein is essentially what constitutes muscles. Not consuming enough protein limits the amount of muscle mass your body can actually grow. Eat lean, healthy proteins at two out of three of your meals, and eat a protein-rich snack at least once daily.

Make sure that your caloric intake, overall, is as high as it needs to be. There are a lot of tools online that can assist you in finding out how many calories you need to what you want to gain. Use these calculators to estimate your calorie requirements, but don’t forget these calories need to be healthy ones consisting of healthy carbs, proteins, and other nutrients.

TIP! Do some plyometric exercises. This type of exercise targets fast-twitch muscle fibers.

If you are attempting to build muscle, you need to have a sufficient amount of carbs. Your body needs carbs to survive the grueling workouts to which you are subjecting it. Also, if you don’t eat sufficient carbohydrates, your body will use protein as an alternative energy source. Eat the correct amount of carbohydrates to get your body through its workout.

Sometimes you may find that some muscle groups are growing less rapidly than others. To target these areas, try using a fill set. These brief sets of 25-30 rep exercises can target those problem groups if it’s done at least a couple days following your last rough workout.

TIP! Eat a little protein both before and after you work out in order to maximize muscle gain. For example, try consuming 15 grams of protein 30 minutes before your workout, and following up with another 15 grams of protein post-workout.

Short term goals are a good motivator, especially if you give yourself rewards for achieving them. Due to the fact that gaining muscle is a commitment that is long-term and requires a significant amount of time, maintaining motivation is vitally important. Make your rewards coincide with your goal to gain muscle. As an example, you can get yourself a relaxing massage that will help improve your blood flow and give your muscles a chance to recover.

Do not workout more than four times per week. This will help to give your body the time it needs to repair itself. If you work out too often, you run the risk of injuring yourself. This will only be counterproductive in the long run.

TIP! Try to be realistic with your muscle-building goals. It takes time to achieve the muscle growth you want.

If you are getting ready to run in a marathon or do something similar, do not try to increase your muscle mass. If you engage in too much cardio, it may hurt your ability to gain muscle. If your focus is to build muscle, concentrate on strength-training.

Creatine could be helpful. This supplement allows you to workout much harder and longer when combined with a food plan that is rich in carbs and proteins. You should ask your doctor about taking this kind of supplement and whether or not it is a good solution in your case.

TIP! When you work out to build muscle mass, try eating a diet rich in whole, fresh foods. Avoid foods that are loaded with chemicals, dyes and fillers; these substances may compromise your immunity.

Consuming a sufficient amount of protein is a significant factor in building muscle. An excellent method of consuming an adequate amount of protein is by making use of supplements, such as protein shakes. The time immediately following a workout is a good time for a protein shake, and so is bedtime. Take one each day if you desire weight loss and muscle strengthening. However, if you want to gain mass as well as muscle, you can have up to three milkshakes a day.

Although the urge to power through your sets and crank out reps at the maximum speed is very tempting, resist it! If you remain cautious and focused as you perform each repetition of your exercise program, then the results will come at a faster rate. Keep in mind that you might even need to reduce the weight that you are lifting for some exercises, in order to improve results. Strive to take your time, and focus your energy on making each rep last for about 20 seconds. This is the best way to make sure that your exercise plan is an effective one.

Compound Exercises

Photograph your progress regularly so that you can easily see the gains you are making. Since you use a mirror frequently, it will often be difficult to see true progression. With the use of photographs, you can do side-by-side comparisons every two weeks or so and make much better sense of your development.

TIP! Remember to included stretches after performing your muscle-building exercises. Including regular stretching will provide your muscle building endeavors with a couple of benefits.

In order to ensure that you achieve the best muscle growth possible, it is very important that you do compound exercises. Compound exercises work more than one muscle group at once. A great example of a compound exercise is bench pressing. This exercise works your triceps, chest and shoulders all at the same time.

Find a high-quality protein powder that you can use to create energy shakes. It is better to get your protein from dietary sources, but protein shakes are a good substitute when you do not have enough time for a meal.

TIP! When weight training in order to build muscle, don’t err by eliminating healthy fats. Lots of good fats exist, and they’re essential for proper muscle growth.

Make sure that your caloric intake, overall, is as high as it needs to be. You can find caloric calculators online which can help you plan out a diet which will meet your needs depending on how much muscle you’re trying to build. Try using one of the many calculators that you will find, and then make adjustments to your diet in a nutritionally sound way to increase your daily caloric value.

Learn from an expert who has already achieved your concept of the ideal body. Getting educated from professional bodybuilders can help you get a leg-up on your competitors and create a solid platform for success. Take this information and use it to provide you with the confidence and motivation you need when lifting.

TIP! Make sure you employ proper form. Just hoisting some weights and moving them around without proper form and technique will not build muscle and might even injure you.

Building up muscles can take a lot of time and effort. Your workouts will not only be very high in intensity, you will also need to do them on a regular basis. Additionally, you need to pay close attention when it comes to your diet. After all that work, it can be frustrating if you don’t reach your goals. Don’t lose hope! Follow the tips that have been provided here and you will be on your way to seeing those goals become a reality.

Once you are done working out one muscle group, make sure that you take the time and stretch properly. Stretching reduces the necessary time needed for muscles to heal after working out. While the stretches themselves are likely to be uncomfortable to complete, they’ll positively impact the way your muscles develop.

Great Weight Training Tips To Add To Your Routine

Giving into your carnivorous side can help you build muscle. Consume 1 gram of meat that is full of protein for each pound that you weigh. Doing this will assist you in storing more protein. The greater amount of protein that you consume, the larger your muscles will get. Eventually, your muscles will achieve the size that you’ve been wanting.

TIP! Switch up your workout routine. If you stick to a single routine, it may get boring and you won’t want to do it.

The men and women that grace the cover of fitness and health magazines look great; can you ever look the way they do? Perfection might be an unrealistic goal, but you can certainly increase your muscle mass and make your body look better than it does now. Read on for some helpful tips that can lead you in the right direction, and help you transform your body into something amazing.

When beginning a muscle-building program, lots of people increase the amount of protein they consume too much too soon. That can result in excessive caloric intake which, if not countered by increased exercise, may result in fat gain. Instead of adding in a large amount of protein all at once, try substituting other foods in your diet for protein, or adding it in small increments. This is the best way to give your body a chance to use the protein that you are consuming in the proper way.

TIP! A good way to achieve a well rounded workout is to do exercises that utilize two opposing muscle groups, such as the back and chest. This procedure allows the muscle to rest while the opposing one is working.

A lot of people fail to use proper technique when lifting weights because they are too focused on speed. Slower repetitions that put your focus on the technique will give you much better results than just attempting to perform the same repetitions as fast as you can. Be patient, stay focused and complete each rep correctly.

Building muscle doesn’t necessarily mean you have to get ripped. There are a multitude of muscle regimens, and it is up to you to choose before beginning a muscle building program. If you want to have very large muscles, then you will probably need to add some type of supplement to your workout.

TIP! Work on finding your body’s limit, and keep working out until you hit that limit. When you plan your routine, you want the final set to take you to exhaustion.

The bench press, squat and deadlift are a important exercises to focus on. These key exercises form the foundation of any good bodybuilding routine, and rightly so. Experienced bodybuilders know that they not only provide basic conditioning, but they also build strength and bulk. No matter how you vary your routine, always perform these basic exercises.

A frustrating part of muscle building is that some muscle groups show immediate results, while others take longer to develop. In order to address certain problem groups, a great idea is to use a fill set. A fill set is a short set of 25 to 30 reps of moves that specifically targets a problem area. Incorporate fill sets two to three days after a workout that focused on the muscle group.

Muscle Mass

It is important to limit the amount of your workouts to three to four times a week. Taking days off is important, as this gives your body time to recuperate. If you don’t give your body time to rest and recover, then you are likely to get injured.

TIP! You need to be mindful of your caloric intake, if you want to build muscle. You need to know which foods will help your efforts and which will hurt them.

To increase muscle mass in the most efficient way possible, you need to warm up before each and every workout. The process of increasing muscle mass subjects your muscles to increased stress, which increases the probability of injury. That is why you need to warm up. Prior to serious lifting, try light exercises for around five or ten minutes, then three to four light and medium warm-ups.

Carefully choose the exercises that you include in your routine; certain ones may actually make it more difficult to build muscle. For instance, split squats, dips and neck work will damage your joints if you add too much weight. Save the heavy loads for more appropriately big exercises like deads, rows, presses and of course squats.

TIP! Don’t forget the importance of pre-workout stretching. Stretching is essential to warming up your muscles and preventing injury, and stretching exercises post-workout can help your muscles relax as they enter the recovery phase.

Compound exercises may be the key to maximizing your muscle-building results and getting the most out of your workouts. Compound exercises work more than one muscle group at once. For example, bench presses exercise your triceps, chest and shoulders all at once.

Make your short-term goals realistic. You may desire to do things, like squat a few hundred pounds within the first month of training, but this might not be possible for you, and you want to avoid injuring yourself. Once you have established a baseline strength, you should strive for modest improvements throughout your regimen. You might even surprise yourself by surpassing the short-term goals you set. This can help build motivation and lead you to never missing a workout.

TIP! Consider taking a creatine supplement. Creatine will help you build mass and get more energy for your workouts.

Do not work out for more than an hour. When exceeding 60 minutes, your body will begin to increase its amount of cortisol, which is a stress hormone. The cortisol can block testosterone and waste the efforts you are putting toward your weight training. Keeping your workouts under an hour will allow you to gain the most from your fitness routine.

When lifting weights, more important than how frequent the workouts, how heavy the weights and how fast it is done, is one simple thing: technique. Take your time as you exercise so that you master your routine. If you practice early on when you’re using lighter weights, it’ll be easier than if you have to relearn the technique later.

TIP! You should take a few minutes to stretch before you start working out. This can prevent many injuries via warming up the muscles prior to lifting heavy loads.

Repair and build your muscles by making sure to stretch post-workout. Someone under the age of forty should stretch for at least 30 seconds. For those over 40, stretches should be held at a minimum of 60 seconds. This can ensure your safety while building muscle.

Combine free weight training with the use of weight-machines in your muscle-building routine. Usually, free wight movements are more effective in getting bigger muscles. Beginners, however, should start off with weight machines. Include both methods when you start your muscle building program so you do not form the habit of using the weight machines only.

Protein Intake

Keep a record of body fat while working to build muscles. Don’t just look at your weight, because you might be losing fat and gaining muscle. Looking at your weight can make it seem like you aren’t making any progress at first, but scale weight doesn’t do a good job of gauging muscle growth.

TIP! Eating a regular diet of three meals a day is not enough if you want to build muscle mass. Your body need to be fed protein, carbs and healthy fats spread across six, seven or eight small, daily meals.

It is a common error to drastically raise protein intake immediately upon starting muscle development programs. That can result in excessive caloric intake which, if not countered by increased exercise, may result in fat gain. Slowly increase protein intake, about 200 calories daily, and you will have a much better chances of building muscle.

If you are serious about boosting muscle mass, you must be willing to maintain a balanced approach. With no work you can look forward to no strength and small muscles, but you need to make sure not to go overboard either. Working out too much can increase your risk of injury, as well as other potential health problems.

TIP! Join a gym to get started in weight training. Gyms offer a wide range of workout equipment to maximize your sessions, and they employ professionals able to teach you about muscle building.

Work opposing muscles at the same time by performing exercises that work the chest and back or quads and hamstrings. This setup allows one muscle group to recover while the opposing group is being worked. As a result, you can increase your workout intensity because you are limiting the amount of time that you have to spend in a gym.

Use proper form when exercising. Just picking up weights without knowing how to do it correctly can lead to permanent injury. Anytime you start a new exercise, do it with a mirror nearby initially so you can confirm that your form is proper and sound.

TIP! Do not become too dependent on supplements. It is true that dietary supplements can benefit an effective muscle-building routine.

Make sure that you have a healthy schedule for your workouts so that your muscles can grow, and you will not wind up with any type of injury. New bodybuilders should avoid working out more than twice a week. Three times is perfect for experienced people.

Keep track of your lifting and set goals for yourself. Use the weights to do this by increasing the weight that you lift. Also, try to improve how many reps you are able to finish at different weights. Competing with your own numbers is a great way to motivate yourself, and it keeps things fun.

TIP!

Don’t forget the importance of pre-workout stretching. Stretching before and after exercising is the best way to avoid injuries and relax your muscles to help them recover. A great tip for muscle recovery is to indulge in a regular massage, as this will ensure your muscles have an opportunity to relax.

TIP!

Try mixing up the grip for the back. Use a mixed or staggered grip for doing deadlifts and rack pulls, to achieve more strength. This sort of grip assists you in twisting the bar in one direction, so your underhand grip starts twisting the bar in the opposite direction. This type of grip will prevent the bar from moving during lifts.

TIP!

Watch what you eat when you’re working to build muscle. For example, ensure you’re getting adequate hydration as your muscles are made up of a whopping seventy percent water. Make sure that you are not drinking too much alcohol as well, because this will start to break down your muscles tissues at a fast rate.

TIP!

It’s important to maintain a healthy diet if you want to build muscle. Your body’s muscles need specific types of nutrients so that they can stretch, grow and recover efficiently over the course of your muscle-building efforts. Studies have shown that drinking protein shakes after a workout will aid in rebuilding muscle fibers.

TIP!

While no human body is perfect, your body is already amazing. By reading this article, you’ve made a choice to permanently change your life for the better. This is a fantastic first step, so remember what you have read here, and start your weight training routine right away!

Hard Time Bulking Up? Here Are Some Muscle-Building Tips You Can Use

You need to make certain you are getting enough vegetables in your diet. Proteins and carbohydrates are important in weight training, but vegetables should not be forgotten. But, vegetables offer important nutrients often not found in those other foods. An additional benefit is that these are all great sources of fiber. Fiber allows the body to use protein effectively.

TIP! Learn as much as possible about selecting the best routines for building muscle mass. Different exercises target different things; some may work on muscle building or toning.

Are you wanting to get more serious about increasing your muscle size? All you may need is right information and advice to help you get started. With the right focus, and the tips ahead, you can begin making an impact today. Be open to the advice you are about to read so that you can achieve the muscle growth you want.

Giving into your carnivorous side can help you build muscle. Eat 1 gram of meat per pound of body weight. When you properly fuel your body with the amount of protein it needs, you help your muscles grow. This can give you the strength and appearance you’re looking for.

TIP! Consume lots of protein when you wish to build muscle. Include a variety of lean proteins and healthy fats in your diet for the best results.

Short term goals are a good motivator, especially if you give yourself rewards for achieving them. Because growing muscle requires you remain committed in the long run, it is extremely important that you constantly remain motivated. Try making some of the rewards things that will help you to build more muscle. As an example, obtaining a massage can not only improve the blood flow to your muscles, it can also aid in recovery on days you take off from working out.

If you’re planning to engage in extreme cardiovascular exercise, leave your weight training on hold for a while. Cardio is helpful to keep in shape, but a lot of it can slow down your efforts to improve muscle mass. Strength training exercises are the best way to increase muscle mass.

Compound Exercises

Compound exercises may be the key to maximizing your muscle-building results and getting the most out of your workouts. These exercises use multiple muscle groups in a single lift exercise. Bench presses, for example, work the chest, shoulders and triceps at once.

TIP! To supplement your muscle building in the gym, make sure your diet includes high protein foods. One of the essential building blocks of new muscle mass is protein, so consuming too little might actually degrade your existing tissue.

Compound exercises will help you develop your muscle mass. Compound exercises work more than one muscle group at once. A great example is a squat, which uses both the muscles in your legs and your core muscles for one movement.

Many people start upping their protein intake right after they start a bodybuilding program. This can increase your calories and if you don’t exercise enough, you can gain fat. Try increasing your protein slowly, a few hundred calories every few days, and your body will have a chance to turn it into muscle growth.

TIP! Try to build a routine that avoids muscle injury and keeps you motivated. Anyone new to building muscle should probably work out only twice weekly, while veteran exercisers can move up to three, and even four, times a week.

Try training your opposing muscles in a single workout, such as your chest with your back, or your hamstrings with your quads. This will let one muscle group rest while the other is working. You will ultimately raise the intensity and efficiency of your workout while also reducing the duration of your routine.

The best exercises for increasing your muscle bulk are those that utilize the large muscle groups. Focusing on these three types of exercises helps build muscle mass fast. These three are the primary focuses, but there can also be other exercises.

TIP! When trying to increase muscle mass, snack on protein-rich foods prior to working out, and again after you finish. For example, try consuming 15 grams of protein 30 minutes before your workout, and following up with another 15 grams of protein post-workout.

Staying hydrated is essential for the effective building of muscle. If you aren’t keeping yourself hydrated with water properly, then there is a high chance that you will injure yourself or your muscles. In addition, your muscle mass depends on adequate hydration. You won’t be successful in building muscle if you are constantly feeling dehydrated.

Watch what you eat when you’re working to build muscle. Staying hydrated is always important, but it is even more so in building muscle since up to 70% of muscle mass is water. Do not consume too much alcohol, because it breaks down your muscles when you drink it in large amounts.

TIP! Eating well is crucial when you are trying to build muscle. Your body’s muscles need specific types of nutrients so that they can stretch, grow and recover efficiently over the course of your muscle-building efforts.

It is acceptable to cheat a little when lifting. While you are trying to finish some extra reps, you can use only a little bit of your body if it will help you get it done. This will help you to increase how much you are working out. Having said that, you should never cheat in excessive amounts. Stay in control of the speed of your repetitions. Never allow your form to be compromised.

In order to ensure that you are consuming enough protein throughout your day, you should aim to consume around 20 to 30 grams of protein for every single meal during the day. By spreading out your protein intake, you are making sure that you get enough. Spread your protein intake throughout your day for optimum energy.

TIP! Make sure to continue your cardio exercises. Cardiovascular exercises, as the name implies, are important to keeping your heart and lungs in good health.

When trying to bulk up, use bench pressing, squatting and dead lifting. These three techniques will help you et into shape in a relatively quick amount of time, and help you continue to build muscle. You can fill in your routine with other exercises, but these should be the foundation.

It is important to consume an adequate amount of protein before working out. Just before your muscle building workout, provide your body with around 20 grams of a whey protein that is high quality. Doing so will ensure that your body does not burn through muscle during your fitness routine; it also makes it easier for your existing muscles to recover.

TIP! Every few days, take pictures of your body while naked. It can be difficult to gauge your progress simply by checking yourself out in the mirror.

Sometimes you may find that some muscle groups are growing less rapidly than others. Fill sets are necessary to pay attention to each muscle group necessary. This is a set of exercises used in targeting the muscles in question, performed 2 or 3 days after working on the same area.

Consume food prior to working out, as well as after you finish. If you are new to muscle building, a high protein snack is ideal. Once you are more experienced in muscle development, you may benefit from stepping up the protein consumption by using careful measurement and planning of meals with more detail.

TIP! Look for a protein powder that is of the highest quality so that you will be able to make energy shakes. Protein shakes are an easy and delicious way to consume the high amount of protein that is required during your own mass-building process.

By building your muscles, you will become stronger. You will be able to increase the amount of weights you lift over time. If you are new to weight lifting, you should see an increase of approximately 5% in the weight you can lift every other workout session. Analyze your progress regularly and if you aren’t seeing the results you are looking for, consider making changes to your workout. If you sense you have not gained strength since your last workout, you may not have allowed yourself sufficient recovery time.

Keep track of your body fat during the muscle-building process. The number of your weight itself is not that important, because of the weight of muscle. You may be disappointed if you focus on your weight, so it should not be used as a tool for charting your muscle-building progress, especially in the beginning.

TIP! It’s extremely important that you never skip breakfast, especially when trying to build muscle. The first meal of the day should be one high in protein, carbs and fats that are good for you.

When you are trying to build muscle, make sure to pay close attention to the types of calories you are consuming. You want to only consume food that provides healthy calories for muscle building while avoiding foods that are bad for you. A bad diet makes you fat – not muscular.

Listen to experts if you want to build a quality program for building muscle mass. If you listen to the pros, you will have the right preparation for success! Use this information to motivate you and give you confidence while you are lifting.

TIP! Avoid relying on vitamin supplements. Some supplements are key when it comes to building muscle, as it’s difficult to get those nutrients any other way.

Do not load up on weight during every exercise, because not every position is favorable for heavy lifting. For instance, split squats, dips and neck work will damage your joints if you add too much weight. More weight should be reserved for bigger exercises such as rows, presses, dead lifts and squats.

Journal about your training experience. You must have a way to measure the advancement you are making when you are doing muscle building. A fitness log is the most effective way to do just that. Write down they type of exercise you performed and how many reps completed. By doing this, you can track your progress. By seeing the amount of progress you have made, you will gain additional motivation to keep improving.

TIP!

Regardless of how you feel about bulkiness, there are many benefits to muscle workouts. You will be raising your self-esteem, improving your joints and overall strength, and your lungs will even get stronger if you add some light or medium cardio work to your exercise routine.

Bicep Curls

TIP!

Try to make your bicep curls better. When you do typical bicep curls, you aren’t getting the highest benefit due to the fact that you aren’t moving the dumbbell or the bar past the point of alignment. However, the top of the bicep curl is the most effective part. Barbell curls while seated can be the solution for this.

TIP!

Keep your goals accessible to ensure your motivation stays high. Remember that it will take a lot of time and effort to reach your ultimate goal. Trying to speed up the process with steroids, stimulants, and other questionable substances can have detrimental effects on your body and overall health.

TIP!

Remember to do your stretches before you begin exercising. Stretching before and after exercising is the best way to avoid injuries and relax your muscles to help them recover. Regular massages can also be useful for helping you to relax and encourage muscle recovery, which is part of building strong muscles.

TIP!

Creatine might be the supplement you need. This supplement, in conjunction with a diet that is rich in carbs and protein, will allow for lengthier, more intense workouts. Talk to your doctor before taking any supplements to ensure that they are right for you.

TIP!

The proper information and advice can truly assist you in building muscle. Choosing to apply the tips you have seen in this article can help you ensure success in your endeavor to build muscle strength. It is important that you stick to your plan, and do not get discouraged!