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Stan Bendsen

Surefire Tips And Proven Techniques For Building Muscle - 0 views

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started by Stan Bendsen on 01 Jun 12
  • Stan Bendsen
    If your focus is on muscle building, then review this article for areas that you may want to emphasize. Areas of focus can be changes in your diet or various workout routines. Read on to learn some easy hints to help you work out more efficiently.

    Increase your protein intake to build your muscle mass. Protein is the base of muscles, and if you don't get enough, your muscles will suffer. Daily you should eat up to 1 gram of protein for each pound you weigh.

    Consuming a high amount of protein is essential to building muscle. Through a process known as protein synthesis, your body is capable of storing proteins. During this process, muscles get larger and stronger. Fish, pork, beef, pork and chicken are foods that have a high amount of protein.

    A great way to work around muscles that stop you from performing certain exercises is to pre-exhaust. It is common for one frequently used muscle group to get exhausted before you work through all your exercises. To solve this problem, first perform an exercise that isolates the lats but does not require much from the biceps, like straight-arm pulldowns. Because of this, lats will become pre-exhausted and your biceps will not limit you during rows.

    Drink plenty of water when you are trying to build muscle mass. If you are not properly hydrating yourself, then your muscles will experience fatigue easier and you just might face injury. Further, staying hydrated will help you gain muscle and keep your muscles solid.

    Always do compound exercises so you can have the most muscle growth possible. Multiple muscle groups are used in every lift, extending the workout across your body. For example, bench presses work out your shoulders, triceps and chest all at once.

    For the best results, you should focus on the deadlift, squat and bench press. There is a good reason to make sure that these are the cornerstone of your bodybuilding routine. It's proven to increase muscle bulk, build muscle strength, and improve the overall condition of your muscles. Find a way to include some form of these exercises in every workout.

    Don't allow your workouts to exceed one hour in duration. If you work out for longer than an hour, your body will start producing large amounts of cortisol, an unhealthy stress hormone. The cortisol can block testosterone and waste the efforts you are putting toward your muscle building. Keeping your workouts under an hour will allow you to gain the most from your fitness routine.

    Monitor your body fat closely while you are building muscle. Scale weight can be deceptive, since you might be getting rid of fat while putting on muscle. Sometimes you start to feel sad about your weight, but it could be the difference in your muscle weight.

    Vegetables are an important addition to a nutritious diet. Diets that are designed to promote muscle growth typically emphasize protein and complex carbs while placing much less importance on vegetables. Vegetables provide nutrients that you cannot find in most carb and protein-rich foods. Further, they are wonderful sources of fiber. Fiber can help the body use the protein more effectively.

    As you have now just read, there is much you can do to increase muscle strength in your body. This article has given you a lot of advice that you can start applying. Use the exercises which work your muscles the most. Don't be afraid to try new combinations so that you can add the exercises that are right for your needs.

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