Squats, dead lifts and bench pressesPosted by loon maan on September 27th, 2017 Squats, dead lifts and bench presses vigostren all build muscle mass quickly. These exercises make you bulkier as well as helping to condition your body and increase strength. It's important to tailor your exercises to include variations of these regularly. You must consume a sufficient amount of protein if you are serious about building muscle mass. Include a variety of lean proteins and healthy fats in your diet for the best results. It will be difficult for your body to increase its muscle mass if you are not consuming enough protein in your diet. Aim to eat lean and healthy proteins at least three times a day. A 60 minute workout is the optimum length for maximum results. Your body starts producing excess cortisol, the stress hormone, after 60 minutes of a workout session. Cortisol blocks testosterone, which can ruin your muscle gaining efforts. Making sure that workouts are less than an hour helps you to get the best results. When your exercise workout is complete, be sure to engage in a series of stretches to ensure the best environment for your muscles to build and repair themselves. If you are younger than forty years old, you should be capable of maintaining each stretch for half a minute. If you are over 40, hold the stretch for a minimum of 60 seconds. This will work to prevent any injuries from happening after you have worked your muscles. Eat plenty of protein when trying to add muscle to your frame. Lack of protein can lead to muscle loss, so it is important to maintain your intake of this basic building block for strong muscles. A good measure for your muscle building diet is a gram of protein every day for every pound of your weight. Try eating protein rich foods right before and after you exercise. A good measure is to take in 15 grams a half hour before you train and 15 grams after you are done. This is equal to consuming approximately a glass or two of milk. Keep in mind that any muscle-building routine you undertake is only effective if it makes you stronger. Focus on strength training and try lifting more weight from one workout to another. In the beginning, you should increase your lifting capability about 5 percent every two sessions. Carefully analyze what you might be doing wrong if you are not seeing this type of progress. If you felt stronger in your previous session than you do now, maybe you need more time to recover... Like it? Share it! |