When it comes to building muscle, there are several tips that you should know. If you’re a beginner or are not getting the results you expect, you should pay attention to these tips. Let’s go though the key concepts.
Volume is the amount of repetitions and sets that you do, while intensity is how much weight is lost. For every weight training exercise set, do ten to fifteen lifts with less than a one-minute break between those sets. Lactic acid causes a burning feeling in muscle building if you exercise intensely, and this seems to stimulate the growth of muscles, maybe from increased growth hormone production. By upping the weights and increasing the intensity over time, your muscle get bigger.
Eat enough calories, but not too much
Weights can be part of a terrific exercise routine. However, unless you concentrate exclusively on one or the other, the biochemistry of the training just will not work out. You won’t be able to build your muscles if you’re exercising and reducing your calorie intake at the same time. If you need to eat less food, effective your routine or workout for muscle building will require you to reduce fat and carbohydrates. Bodybuilding and the so called muscle diets require you to eat at least as much protein as previously. If you eat too little, you don’t gain muscle, so eat enough, but not too much.
Eat more on exercise days
One trick to increase muscle mass and to gain a six pack abs is to eat more and better on exercise days, especially in the hour before and after you exercise. You should also reduce calorie intake on your off days. But don’t think this gives you a license to overeat on exercise days.
Focus on your physique not your weight
If you don’t find yourself losing weight during your weight training, don’t be worried. You may be losing fat and gaining muscle at approximately the same rate. A weight lifting regimen or gym program is not easy, and weight gain or loss will not closely track the changes in your fat level.
How much protein?
Even if you train hard, the maximum amount of protein you need is about 1 gram of protein per pound of weight per day. A little more or less will not make much difference.Protein supplements are not necessary if you eat enough lean protein day-to-day. If you decide to use a supplement drink, whey, soy or even skim milk is suitable. Amino acid supplements are not necessary.
How much carbs?
If you exercise hard and long with cardio, circuits or bodybuilding programs, you need sufficient carbohydrate to fuel your effort and to maintain body stores of glucose. Failure to do this will result in broken down for protein and then carbohydrate. Low diets are not suitable for this type of training. Depending on the intensity and volume of your training, you may need 2 to 3.5 grams of carbohydrate per pound of body weight per day.
So as you can see, there are several things you should keep in mind when building muscle. So put them into action and get ripped muscles!