Weight lifting can be fun when you do it right. You can enjoy your workouts, your results, and all future benefits of building muscle. The first thing to do is to find out what must be done to exercise in a way that works for you. Keep reading for some tricks and tips to start you off.
Work on finding your body’s limit, and keep working out until you hit that limit. With every set, it is important to exert yourself to the point of being unable to go any further. As you begin flagging, you can cut the number of reps in each subsequent set.
To avoid muscle strain, stretch them well before and after working out. Cooling down your muscles speeds up the recovery process. These stretches may be a tad uncomfortable to perform, but they can help your growing muscle tissue.
Creatine supplements should be used carefully, especially if they are used for several months or more. Avoid these all together when you face issues with your kidneys. Creatine can also bring on cardiac arrhythmias, muscle cramps and muscle compartment syndrome. Youths and teens face particular risks from these as well. Only take these supplements under the care of a doctor.
Think about taking a creatine supplement. It can help with the muscle-building process, as it may allow you to push yourself a little harder. If you are using any form of supplements, be careful when you take them. Follow directions closely and don’t take more than is recommended.
Some exercises should not be performed with heavy weights. For instance, split squats, dips and neck work will damage your joints if you add too much weight. Use the heavy weights for exercises like rows, presses, squats and deads.
Be sure that you know what your body can and can’t do. This will provide a good foundation to begin creating goals and building on them. When evaluating your body, consider its composition, as well as its weight.
Growing Muscle Mass
While eating lean meats is key to growing muscle mass, you must still include many healthy fats in your diet. Good fats are conducive to growing muscle mass. If you avoid fats in your diet, it can cause your muscles to grow more slowly. Additionally, there is a relation between levels of fat and testosterone.
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. 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. To get an idea of how much 15 grams is, think a couple of glasses of milk.
It’s OK to cheat every now and then to get all you can out of your workouts. If you use more of your body to get a few extra reps into your workout then you are increasing the output of your workout. But, it is important to keep cheating to a minimum. Make sure that you keep your rep speed controlled. Do not compromise your form under any circumstance.
A healthy body will benefit you in so many ways, and a body that is healthy is full of lean muscle mass. Along with cardiovascular exercise, make sure to increase results with weight training. Come up with a plan that involves both to get on your way to great changes!