Being healthy and having strong, lean muscles are choices that you make. How, exactly, do you do this effectively, though? This article is full of proven advice for bulking up your muscle mass. Read them so that you can receive some ideas on how you can build the amount of muscle that you are striving for.
When attempting to build muscle, it is a good idea to eat enough food overall. Eat an additional 3500 calories per week, which will be enough to put on about a pound. Research different methods to increase you caloric intake. If you don’t see any changes in your weight within two weeks, you may want to think about ingesting even more calories.
Vary your workout routine from week to week. Like any workout, things can become boring, which can keep you from doing them. Make it a little difference by switching the exercise that you do each time that you head to the gym. A new workout will help you stay motivated and enjoy exercising.
If you want to gain muscle in an efficient manner, you need to eat enough protein. A great way to get the proper amount of protein is by consuming supplements and protein shakes. They work better after working out and before you go to sleep. Limiting yourself to one shake a day when losing weight is one of your overall fitness goals. If your goal is bulk, then consider drinking a protein shake with every meal.
Do as many repetitions over as many sets as possible when working out. Fifteen lifts is a good number, with no more than a minute break between sets. This stimulates the release of lactic acid, which is a key component in muscle growth. Repeat this during your regular number of sets for optimum results in your muscle building routine.
A common mistake people make is consuming too much protein when starting their weight training routine. Often, this increases caloric intake and can lead to more fat gain. Increase protein intake slowly so your body can transform it into muscle well.
Work opposing muscles at the same time by performing exercises that work the chest and back or quads and hamstrings. By doing this, one muscle can relax as another one works. 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.
Make sure you’re getting enough calories. There are a variety of calculators online that can help you determine your caloric need based on the amount of muscle you wish to gain. Use an online calculator, and adjust your intake accordingly with protein and other nutrients.
It’s OK to cheat every now and then to get all you can out of your workouts. When you push out a couple of extra repetitions by using part of your body, you magnify the results of your workout. That being said, it’s not a good idea to cheat too often. Always make sure your rep speed remains the same. Be sure not to compromise your form.
It takes dedication and commitment to build muscle. If you have those characteristics, success will soon follow. Use the ideas here to get your muscles where you want them and see results.