1. Basic Steps To Building Muscle
Increasing your muscle mass can be frustrating when you do not see the results you want. The main
reasons for inadequate muscle building are easy to overcome if you know what to look for. Improve
your workouts, diet, and get an adequate amount of rest to get the optimum results you want.
To increase the mass of small muscle groups, you need to use proper body position, form, and
technique each time you work out. A lot of people make the mistake of using momentum to lift
weights. While this may make your workout easier, it also prevents your muscles from doing the work.
Try working out in front of a mirror at first to make sure your body position is correct. Use your
muscles to control your movements.
Although supplements are sometimes necessary when trying to build muscle mass, you should try to
get your calories and protein from dietary sources. Protein is necessary to help your muscles repair
and rebuild the tissues and cells that are torn, exhausted and injured during workouts. Besides
protein, your diet should include an adequate supply of nutritious vegetables and fruits, complex
carbohydrates, whole grains and a lot of water. Becoming dehydrated while working out can be
dangerous.
Expect small setbacks during your road to increased muscle mass. For one thing, your muscles will
begin to expect you regular workouts so you must change the types of exercise you do. Once your
are able to do more than 12 repetitions, you should add more weight to bring your repetitions back
down to six.
Target the specific muscle groups you want to build. Although cardiovascular workouts and weight
training exercises are great, you need to know exactly the muscle group whose mass you want to
increase. Keep your workouts short and focus on one specific muscle group each time you train.
Although you are trying to push your muscles to their limits, you do not want to push them past their
limits. Torn muscles and strained ligaments are painful and may take an excessive amount of time to
heal. Adding weight slowly will keep you from doing serious damage. Muscle soreness is simply a
normal buildup of lactic acid, a byproduct of muscle metabolism. Although soreness can be difficult to
handle some days, look at it as proof that your workouts are making your muscles work hard.

2. Your muscles develop during the periods of rest between workouts. Your muscles need adequate
rest in order to achieve maximum development. For this reason, you should only target specific
muscles groups once or twice each week and the workouts should be well-spaced. Get an adequate
amount of sleep each night because your cells regenerate and repair themselves while you are
asleep.
Building muscle mass takes time so do not expect quick results. Consider tracking your progress in a
workout journal. Use a tape measure to keep track of the diameter of specific areas of the body, such
as the upper arms. You should also keep track of your weight and body mass index.
Building muscle mass will take some time but the end result will be worth it. Combine proper weight
lifting techniques with a nutritious, high-protein diet for optimum results.
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