The thought of building your muscles might bring to mind long hours at the gym for months on end. The truth is that building muscle is as much mental work as it is physical. It also involves learning about muscle growth, and becoming in tune with your own body. Doing so will mean that you can cater a program to your needs and really get the body that you are hoping for. Read on for some tips about how to build your muscles.

Anyone trying to bulk up will need to consume more daily calories, overall. You need to eat the amount necessary to pack on one more pound each week. Think about different ways to increase your intake of calories. Do this for two weeks, and if you still don’t see a weight change, you might want to increase the intake even more.

A great method of motivating yourself is to set short-term goals and give yourself rewards when you reach them. Stay motivated throughout your journey since muscle gain requires a time investment. You can even set rewards that are beneficial for your muscle gaining efforts. Investing in a new piece of fitness equipment will prevent your workout from becoming boring and help you achieve your goal.

When trying to bulk up and build muscle mass, you should increase the total number of calories that you eat. You will want to focus on eating enough for you to gain roughly a pound each week. Think about different ways to increase your intake of calories. Do this for two weeks, and if you still don’t see a weight change, you might want to increase the intake even more.

You must increase the amount of protein you eat when you embark on a weight training program. One of the best ways to get the protein that you need is by utilizing protein shakes and supplements. They are best when taken right after you work out, or before going to bed. You should only drink one shake per day if you’re trying to lose weight. On the contrary, if gaining mass is also your goal, you should consume as many as three a day.


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Include an effective number of repetitions in your training session sets. You should include a minimum of 15 lifts with breaks that are no longer than one minute. This technique will produce lactic acid, which helps to stimulate muscle growth. Repeating this many times in each session will maximize muscle-building.

Try to limit your workouts to around sixty minutes. Once passing the 60 minute mark, the body starts making more cortisol, which is the stress hormone. Cortisol will block the production of testosterone and will make your efforts wasted and not build muscle. Making sure that workouts are less than an hour helps you to get the best results.

Always include the “big three” exercises in your training schedule. The “big three” muscle building exercises are: bench presses, dead lifts and squats. These exercises are designed to help you bulk up, but they also improve your strength and endurance as well. Make sure you try to include a variation of these types of exercises during your workouts regularly.


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Create the illusion that your body is larger than it is. You can achieve this by focusing your strength training on your shoulders, upper back and upper chest. When you do this, your waist will look smaller, and the rest of you will look bigger.

If you are trying to build up muscle mass, be sure to get plenty of protein in your diet. Protein is a chief building block of muscle, and consuming not enough of it may cause you to have less muscles, which kills the reason of trying to bulk up. For each pound of your total body weight, you should aim to consume 1000 milligrams of protein.

Make sure that your caloric intake, overall, is as high as it needs to be. There are many online calculators that will help you estimate the number of calories you need to eat each day to gain the desired amount of muscle. Try using one of the many calculators that you will find, and then make adjustments to your diet in a nutritionally sound way to increase your daily caloric value.

You need to watch your diet, especially on those days that you intend to work out. Approximately 60 minutes prior to exercising, consume calories. The idea is to eat enough to fuel your body for the workout, not to overindulge.

Before you even read this article, you were probably willing to work to build stronger muscles. Hopefully, the advice contained here has given you an idea of how you can get results faster. Utilize the tips that you have read to assist you in achieving your goals of muscle growth.

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Last modified: 29th October 2018

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