Sound Steps For A Bigger, Leaner Body
Weight lifting is quite enjoyable if you do it properly and in the safest manner possible. You will love the workout you are getting, the results you are receiving, and the benefits you are reaping due to building muscle. The first step in this process is finding out and planning a workout and diet that will work for you, so continue reading for some ideas that you can use.
During muscle-building exercises, train to failure on the last set. Your exercise probably will not contribute to maximum muscle growth if you do not reach the point of failure on your last rep. Don’t keep going after you reach complete fatigue, as you risk hurting yourself if you do.
Do not continue to work out if you are in any pain. Even though you want to be stronger, you shouldn’t risk breaking the fragile tissue of muscles and tendons to do so. If your muscles ache, then that is a signal that they need more time to recover.
Keep doing cardio exercises even when focusing on strength training. It may seem as if cardio exercise doesn’t go along with weight training, but they are vital to the health of the heart. Doing a moderate level of cardiovascular exercise for 20 minutes, three times weekly is likely sufficient to keep the heart healthy without impeding your muscle development goals.
Include an effective number of repetitions in your training session sets. For example, do 15 lifts and then take a break of one minute. This stimulates the release of lactic acid, which is a key component in muscle growth. You will maximize your muscle building by committing to this several times during each of your sessions.
Don’t try steroids. Steroids can dramatically affect the natural hormone production of your body. Other negative side effects of steroids include liver damage, high cholesterol and the development of breast tissue in men. Steroids can cause severe acne and even worse, mood swings. That doesn’t sound like a lot of fun does it?
One way to get around limiting muscles is to pre-exhuast them prior to working other muscle groups. For example, your biceps might be fatigued before your lats on rows. You can correct this by doing isolation-type exercises, like straight arm pull-downs that won’t overly-stress the biceps. Once your lats are pre-exhausted, you can take on exercises like rows without weak biceps setting you back.
It is critical to count calories when attempting to build muscle. There are good calories and bad calories, and you need to know the difference. Making poor dietary choices may lead to fat gain, instead of muscle growth.
As a source of motivation, set goals that are short-termed and reward yourself when each goal is attained. Motivation plays a key role in any long-term commitment. Why not pick rewards that will help your muscle building efforts? You could get a deep tissue massage, for example; it will increase your blood flow, help to boost your mood and even aid in rebuilding damaged muscles.
Start your muscle building program by perfecting your form rather than going for power. You will become stronger with time but you need to adopt good habits right now regarding your form and posture. Therefore, you are just increasing your chances of injuring yourself, which is not what you want to do.
Drink plenty of water when you are trying to build muscle mass. If you fail to drink enough water, your muscles won’t be properly hydrated, which makes injury much more likely. Also, hydration has a big part in maintaining your muscles and increasing them during workouts, so you need water for many different reasons.
Prevent Injuries
Stretch for at least ten minutes before you start weight training. Stretching and warming up prepares your body and can help prevent injuries caused by strain. Also, regularly stretching helps prevent injuries, which will keep you consistently building muscle and staying healthy.
Be sure to get plenty of “good” fats when you are following a muscle development program. Many fats are healthy and beneficial, they can even help you to effectively increase your muscle mass. If you restrict the wrong fats, you’ll slow growth. Additionally, there is a relation between levels of fat and testosterone.
Muscle building can help you feel healthier and more physically strong. When you combine cardiovascular exercises with weight training, you can achieve your results in less time than by doing cardio exercises on their own. If you combine them, you’ll have a healthier you in no time.
Tagged with: muscle building • muscle growth • muscle mass • prevent injuries • weight training
Filed under: Health News
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