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Exercise your brain first to really understand how to build up your muscles. You need to understand the best ways to build muscle, in order to get results in a reasonable amount of time. Continue reading for tips on how to build muscles and shape the body you want.
Do your research to make sure that you are doing the best muscle exercises to help increase muscle mass. There are different types of exercise techniques that work on different things, such as toning or bodybuilding, as well as different muscle groups. You want to focus on bodybuilding exercises and also have a variety of techniques to target various muscle groups.
When trying to bulk up and build muscle mass, you should increase the total number of calories that you eat. You ideally want to consume what it takes to increase your weight by a weekly pound. Research healthy ways for you to add muscle mass, and if increased caloric intake does not improve your mass, then consider weight training supplements.
Don't try to build muscle while doing intensive cardio workouts. Although a certain amount of cardio is beneficial for everyone, bulking up at the same time that you are doing really intense cardiovascular work will be difficult, if not impossible. If increasing muscle mass and strength is your primary goal, stick with resistance training.
Try to workout for an hour, or less. Your body will produce more stress hormone, called cortisol, if you exceed an hour long workout. Cortisol blocks testosterone--a hormone that promotes muscle growth--and undermines all of the work you are putting into building muscle. Keeping your workouts under an hour should provide optimal results.
You must be hydrated to build muscle properly. Unless your body is hydrated at all times, you run a higher risk of injury or muscle damage. Hydration also facilitates the increase and maintenance of muscle mass.
Try doing plyometric exercises. Plyometric exercises target fast-twitch muscle tissue, encouraging faster muscle growth. Plyometric exercises are a different kind of exercise that rely more on acceleration than strength. When completing plyometric push-ups, for example, you would remove your hands from the floor, pushing your body upward as high as you can.
When attempting to increase your muscle mass, it's an excellent idea to consume foods that are rich in protein before a workout and immediately afterwards. Fifteen grams of protein about an hour prior to training and after you train is recommended. 15 grams of protein is equal to about two cups of milk.
You can become stronger by implementing an effective muscle development workout regimen. With time, you will be able to increase the amount of weight you can lift. In fact, if you are just starting out, you should be capable of lifting about five percent more every two workout sessions. If you are having difficulty meeting your goals, it may be necessary to rethink your current plan of action. If you find yourself feeling more fatigued after your fitness routine, your body may be having problems recovering.
Again, bodybuilding isn't a matter of how often you go to the gym or how dedicated you are. In order to achieve the best results, there is a certain method you need to apply. Remember these tips so you can build muscle quickly and efficiently.