Some people think high protein intake is the way to gain muscle
fast. With that in mind, they start consuming large amounts of protein
in the hope of gaining muscle. Without proper training, the extra
protein will just turn to fat. A good rule of thumb is 1 gram of protein
per pound of lean mass or 1.4 grams per kilogram.
Any muscle building routine that you undertake is only good if it makes you stronger. You should be gradually increasing the weight every workout or every other workout. When you begin training with weights, you should be able to lift about 5% more weight in subsequent training sessions. You can tell if you are the right track if, for instance, one week you lifted 35 lbs and the following week you were able to lift 40. Or, if you did 6 repetitions with 35 lbs on week and then 10 repetitions with that same weight the following week. In the second instance, it would be time to increase the weight and begin striving again to get to 10 repetitions. If you find you are unable, perhaps you need to lower the weight, address your diet, or determine if you are training too often.
There are three exercises that are king. They are called compound exercises. Compound exercises work more than one group of muscles at a time. These exercises are the bench press, deadlift and squat. These exercises increase bulk, strength and overall conditioning. These exercises should be done consistently.
Research muscle exercises to ensure you are engaging in the most effective exercises. There are a large number of exercises than can be done for each muscle group. You should strive to work all groups (legs, shoulders, chest, arms, back)and not just focus on chest or arms. This will give you an aesthetic look and you will be stronger.
Always listen to your body. If you have been training consistently and feel tired every time you workout, perhaps you need more rest in between workouts. It can also be an indication of overtraining. If you find that you dread going to the gym or working out, try taking a couple days off. Usually when your body recovers, you energy levels will rise again and you will feel better. It can be your body's way of saying, hey, I haven't had enough time to rebuild, please give me more time.
You must measure your progress in order to be assured you are getting stronger. You can do this by keeping an exercise journal. Write down the exercise, weight used, number of repetitions and date. I religiously keep a journal and on the day of this writing, July 4, 2012, I did alternate bicep curls with 40 pound dumbells. Six repetitions were done four times. Next week, my goal is to do eight repetitions with the same weight. If I do seven it's great, i've gain a bit of strength. If I still do six, I know that I need to make some changes. Without a journal, it's very difficult to keep track of how well your training is going.
Any muscle building routine that you undertake is only good if it makes you stronger. You should be gradually increasing the weight every workout or every other workout. When you begin training with weights, you should be able to lift about 5% more weight in subsequent training sessions. You can tell if you are the right track if, for instance, one week you lifted 35 lbs and the following week you were able to lift 40. Or, if you did 6 repetitions with 35 lbs on week and then 10 repetitions with that same weight the following week. In the second instance, it would be time to increase the weight and begin striving again to get to 10 repetitions. If you find you are unable, perhaps you need to lower the weight, address your diet, or determine if you are training too often.
There are three exercises that are king. They are called compound exercises. Compound exercises work more than one group of muscles at a time. These exercises are the bench press, deadlift and squat. These exercises increase bulk, strength and overall conditioning. These exercises should be done consistently.
Research muscle exercises to ensure you are engaging in the most effective exercises. There are a large number of exercises than can be done for each muscle group. You should strive to work all groups (legs, shoulders, chest, arms, back)and not just focus on chest or arms. This will give you an aesthetic look and you will be stronger.
Always listen to your body. If you have been training consistently and feel tired every time you workout, perhaps you need more rest in between workouts. It can also be an indication of overtraining. If you find that you dread going to the gym or working out, try taking a couple days off. Usually when your body recovers, you energy levels will rise again and you will feel better. It can be your body's way of saying, hey, I haven't had enough time to rebuild, please give me more time.
You must measure your progress in order to be assured you are getting stronger. You can do this by keeping an exercise journal. Write down the exercise, weight used, number of repetitions and date. I religiously keep a journal and on the day of this writing, July 4, 2012, I did alternate bicep curls with 40 pound dumbells. Six repetitions were done four times. Next week, my goal is to do eight repetitions with the same weight. If I do seven it's great, i've gain a bit of strength. If I still do six, I know that I need to make some changes. Without a journal, it's very difficult to keep track of how well your training is going.
Keep these tips in mind for your next training session. You are
bound to see more gains in strength, eventually more muscle growth and
finally more self confidence. If want more muscle gaining tips, visit http://www.traineatsleeprepeat.info for a free online newsletter.
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