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Are You Having Trouble Building Muscle
Have you been going to the gym regularly for months and havent been able to put on any serious poundage? If you answered yes to any of these questions, its time to take a step back and make some plans. Building muscle is not rocket science. There are four key factors that will mean the difference between building muscle and staying skinny. You have to ask yourself these four questions.
Is my diet optimized for building muscle?
Its time to get out of the 3 meals per day mentality. If you want to gain (or lose) weight you need to feed your body whole foods, six times per day. This means splitting your large meals up and eating about once every three hours. Not only is this good for your metabolism, but your body will use the foods instead of storing them as fat.
Your six meals per day should consist of mainly complex carbohydrates and protein. You should aim for at least thirty grams of protein per meal. High protein foods include lean meat, chicken, fish, egg whites, cheese and milk products. Complex carbohydrates are found in brown rice, brown bread and potatoes. Stay away from foods high in salt and sugar
Should I be using supplements, and when should I be taking them?
If you can afford supplements you should be using them. The basic three you should be considering are protein, carbs and creatine. Whey protein supplements are the fastest known way to deliver quality protein to your muscles. This makes shakes particularly effective after your workouts, when your body is craving protein for muscle re-growth.
There are three key times that supplements should be taken. First thing in the morning, after your workout and before bed. If your diet is up to scratch you shouldnt need supplements at any other time. Dont use supplements to replace meals. Supplements are supplements, not meal replacements.
Am I training hard and not smart?
The biggest mistake the new lifters make is thinking that the more they workout the bigger theyll get. This couldnt be further from the truth! Two basic rules you must remember when it comes to weight training. First, quality is better than quantity. Second, compound exercises are the kings of building muscle.
Compound exercises require at least two joint movements. Big compound exercises are the squat, bench press, wide grip pull up and seated row. These movements recruit many more muscles fibers to use to move the weight. This means more muscle groups are worked, the exercise is more challenging and the potential for growth is much greater.
Generally you should be doing three compound exercises for one isolation exercise. For example your back/biceps workout might consist of wide grip pull ups, seated row, bent over row and standing bicep curl. You might think this is not enough work for your biceps? Wrong. Your biceps are worked heavily in all over these exercises; the bicep curl just finishes them off.
The length of any training session should not exceed one hour. And you only need to train one muscle group once per week. This means a split routine should only need to be three days per week. In fact, most professional bodybuilders only train four times per week. Remember, its quality not quantity.
Do I get enough rest and recovery time?
When you workout youre not building your muscles, youre breaking them down. The reason why you looked pumped up when youre in the gym is because your muscle tissue is swollen and damaged. Your muscles actually grow when you are resting. So in simple terms, no rest equals no muscle growth.
So take it easy when youre not working out. Ease up on the cardio. And make sure you get plenty of sleep. Sleep is the bodys number one time for building muscle. This is also why its important to eat before bed, so your body has the fuel to repair muscle in your sleep.
Simple isnt it?
So you can see that despite what you read in magazines or on the web about building muscle, its surprisingly simple. If you get the four aspects I have mentioned in this article right, you will build muscle. If youve got any questions, Im available on the forum on my site. See links in my bio.
BONUS : Are You Interested In Muscle Building? Read This Article
Are you looking to increase muscle? There are several things you can do in order to maximize muscle mass without wasting time. If you are trying to achieve muscles that are bigger and stronger, then the below article will provide you with assistance in this goal. Do not waste another minute on a faulty routine, and instead put these terrific ideas to work today.
Once you've finished working a group of muscles, make sure you stretch those muscles. Stretching reduces the necessary time needed for muscles to heal after working out. You might find the stretches to be a little uncomfortable while you are doing them, but their benefits certainly outweigh this mild level of discomfort.
Do not forget about cardio! It may seem as if cardio exercise doesn't go along with muscle building, but they are vital to the health of the heart. 3 moderate cardio exercises per week of 20 minutes per session will be enough to properly exercise the heart without negating your weight training progress.
Make your short-term goals realistic. There are limits you have to set for yourself that are realistic. Benching 300 pounds within your first month or two is just not going to happen. After finding your baseline strength, attempt to modestly improve every routine. You might even surprise yourself by surpassing the short-term goals you set. This can motivate you and encourage you to keep working out.
Do not workout more than four times per week. This allows your muscles to repair and rebuild themselves with a bit of rest. Working out more than that may injure you and could be counterproductive to your goals.
Focus on improving your technique during workouts. This should trump your emphasis on speed, frequency and intensity of your regimen. Each exercise needs to be practiced and mastered. By practicing your routine before you move on to more advanced weight lifting, you will have an easier time achieving the very best results.
There's a better way to do your bicep curls. Usually, when doing bicep curls, you don't get a lot of benefits from the upper portion since it is common to fail to move the weight past the point where it becomes parallel. The strongest portion of bicep curls is the top portion. The solution is to do your barbell bicep curls while seated.
Your muscle building routine will make you stronger if it is effective. Ultimately, you should see an advancement in the amount of weight you are able to lift. In fact, if you are just starting out, you should be capable of lifting about five percent more every two workout sessions. Figure out what can be fixed if your progress is not moving at this pace. If you find yourself feeling more fatigued after your fitness routine, your body may be having problems recovering.
You need to make sure you eat plenty of vegetables in order to maintain a healthy diet. Discussions about good diets for muscle building tend to obsess over complex carbohydrates and proteins; vegetables are largely ignored. The essential nutrients in vegetables usually can't be found in foods with a high protein or carbohydrate content. Further, they are wonderful sources of fiber. Fiber will allow your body to utilize protein more efficiently.
Use creatine to its maximum potential for building your muscles. You can gain between five and ten pounds of muscle in just a few weeks of creatine usage because it facilitates longer, more intense workouts. Consume around three to five grams before your workout, and then consume the same amount after your workout in order to achieve the most effective results.
Create a training regimen that is tailored to your specific goals. It gets boring to do the same exercises daily, but it can help you see how you are progressing. As you go along you can add additional exercises and stop doing ones you find to be too boring.
One effective strategy is to mix up the kind of grip in the back. To give your lift more strength, try a mixed or a staged grip with your deadlifts and your rack pulls. Staggered grips help twist the weight bar in one direction, working your muscles a certain way, while an underhand grip twists the weight bar in the opposite direction, working your muscles differently. Using these grips will prevent rolling of the bar in your hands.
Never skipping breakfast is important for everyone, but it is especially vital for those attempting to increase muscle mass. You can start your day off right by eating a breakfast rich in quality carbs, fats and proteins. A good meal in the morning will give your body the ability to build muscle instead of using it to feed the rest of your body, allowing you to reach your goals quickly.
There are multiple ways to reach your goals. The tips offered by this article should help you in building up your muscles. Use what you have learned here, and start making your workouts count.
Are you looking to increase muscle? There are several things you can do in order to maximize muscle mass without wasting time. If you are trying to achieve muscles that are bigger and stronger, then the below article will provide you with assistance in this goal. Do not waste another minute on a faulty routine, and instead put these terrific ideas to work today.
Once you've finished working a group of muscles, make sure you stretch those muscles. Stretching reduces the necessary time needed for muscles to heal after working out. You might find the stretches to be a little uncomfortable while you are doing them, but their benefits certainly outweigh this mild level of discomfort.
Do not forget about cardio! It may seem as if cardio exercise doesn't go along with muscle building, but they are vital to the health of the heart. 3 moderate cardio exercises per week of 20 minutes per session will be enough to properly exercise the heart without negating your weight training progress.
Make your short-term goals realistic. There are limits you have to set for yourself that are realistic. Benching 300 pounds within your first month or two is just not going to happen. After finding your baseline strength, attempt to modestly improve every routine. You might even surprise yourself by surpassing the short-term goals you set. This can motivate you and encourage you to keep working out.
Do not workout more than four times per week. This allows your muscles to repair and rebuild themselves with a bit of rest. Working out more than that may injure you and could be counterproductive to your goals.
Focus on improving your technique during workouts. This should trump your emphasis on speed, frequency and intensity of your regimen. Each exercise needs to be practiced and mastered. By practicing your routine before you move on to more advanced weight lifting, you will have an easier time achieving the very best results.
There's a better way to do your bicep curls. Usually, when doing bicep curls, you don't get a lot of benefits from the upper portion since it is common to fail to move the weight past the point where it becomes parallel. The strongest portion of bicep curls is the top portion. The solution is to do your barbell bicep curls while seated.
Your muscle building routine will make you stronger if it is effective. Ultimately, you should see an advancement in the amount of weight you are able to lift. In fact, if you are just starting out, you should be capable of lifting about five percent more every two workout sessions. Figure out what can be fixed if your progress is not moving at this pace. If you find yourself feeling more fatigued after your fitness routine, your body may be having problems recovering.
You need to make sure you eat plenty of vegetables in order to maintain a healthy diet. Discussions about good diets for muscle building tend to obsess over complex carbohydrates and proteins; vegetables are largely ignored. The essential nutrients in vegetables usually can't be found in foods with a high protein or carbohydrate content. Further, they are wonderful sources of fiber. Fiber will allow your body to utilize protein more efficiently.
Use creatine to its maximum potential for building your muscles. You can gain between five and ten pounds of muscle in just a few weeks of creatine usage because it facilitates longer, more intense workouts. Consume around three to five grams before your workout, and then consume the same amount after your workout in order to achieve the most effective results.
Create a training regimen that is tailored to your specific goals. It gets boring to do the same exercises daily, but it can help you see how you are progressing. As you go along you can add additional exercises and stop doing ones you find to be too boring.
One effective strategy is to mix up the kind of grip in the back. To give your lift more strength, try a mixed or a staged grip with your deadlifts and your rack pulls. Staggered grips help twist the weight bar in one direction, working your muscles a certain way, while an underhand grip twists the weight bar in the opposite direction, working your muscles differently. Using these grips will prevent rolling of the bar in your hands.
Never skipping breakfast is important for everyone, but it is especially vital for those attempting to increase muscle mass. You can start your day off right by eating a breakfast rich in quality carbs, fats and proteins. A good meal in the morning will give your body the ability to build muscle instead of using it to feed the rest of your body, allowing you to reach your goals quickly.
There are multiple ways to reach your goals. The tips offered by this article should help you in building up your muscles. Use what you have learned here, and start making your workouts count.
