Looking great doesn’t come easy; it takes time and effort to reach your goals. You, however, have already taken the first step by decidedly seeking out this information. Here are a few handy tips to help you build muscle mass quicker and more safely.
To increase muscle mass in the most efficient way possible, you need to warm up before each and every workout. As your muscles are getting worked out more, there is a higher chance that they will get injured. If you take the time to warm up first, you can do your best to prevent any type of injury from happening. Warm up with five or ten minutes of light exercise, then work into your heavier lifting with 3 to 4 warm-up sets.
Set small short-term goals that are easy to achieve to help you reach the long-term results. Since gaining muscle involves a long-term commitment, it is important to stay motivated constantly. Set rewards which will reinforce healthy weight training behavior. If you were to treat yourself to an occasional massage, it would help your recovery by increasing blood flow to your muscles, helping you relax, and alleviating soreness, allowing you to return to your workouts well-rested.
If you plan on using creatine, use it with caution when taking it for any extended amount of time. These supplements should not be used if you have kidney problems. Another possible effect of creatine supplementation is adverse effects on the heart muscle, including arrhythmia and heart muscle cramps. Teenagers are even more likely to have problems. More is not better, do not exceed the recommended safe dosages.
Protein is one of the building blocks of muscle growth. Protein shakes or supplements are a great addition to your diet, but should not be the only source of protein you get. The time immediately following a workout is a good time for a protein shake, and so is bedtime. If you would like to drop fat and build muscle at the same time, you should just consume one per day. If your goal is to also increase your mass, consuming as many as three per day will be beneficial.
Do not work out for more 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, which hurts all your efforts that you have been putting in towards achieving more muscle mass. Making sure that workouts are less than an hour helps you to get the best results.
Enormous, ripped, competitive-bodybuilder style musculature is not the only goal you can aim for in a good muscle-building program. When it comes to choosing a fitness routine to build muscles, there are many choices. Consider each one carefully before committing. If your goal is large, bulky muscles, then most likely you will need to add a supplement to your routine.
Building muscle mass takes some effort and commitment, but it is not impossible. It does require some effort and follow-through, but if you use what you’ve learned by reading this article, you should see initial results very quickly.