If you're not meeting goals, rethink your routinePosted by Shwarma Je on October 4th, 2017 Force Fit XL Eat lean proteins no less than twice a day with meals, and at least once in the form of a snack. Set short term goals and give rewards to yourself when they're achieved. Since it will take quite some time to gain muscle, you must remain motivated. Rewards that help you achieve your goal are especially effective. For instance, get a massage; they increase the body's blood flow and assist you in recovering on your off days. Compound exercises will help you obtain the best possible muscle growth. These exercises use many muscle groups in the same lift. One example is the bench press, that works your chest, triceps and shoulders, all in one exercise. Ensure that your overall caloric intake is high enough. Check out some of the online calculators available to determine the number of calories necessary for you to gain a certain amount of muscle. Utilize one of them, and then change your diet around to include enough protein, carbohydrates, and various other nutrients that your body needs to increase muscle mass. Try eating protein rich foods right before and after you exercise. It's a good suggestion to consume approximately fifteen grams thirty minutes prior to training, and then do the same thing after you finish. This is like drinking a couple of glasses of milk each time. A good muscle building program will increase your strength. This will result in your ability to lift weights that are heavier. Gains are more dramatic at the start of your program. In the initial stages, you should be able to raise your maximum weight by about five percent after two workouts. If you're not meeting goals, rethink your routine. If you find yourself feeling more fatigued after your fitness routine, your body may be having problems recovering. Watching your intake of calories is important, when trying to build muscle. There are both good and bad caloric intakes, so watch which ones you eat to make sure they can help you build muscle. An inappropriate diet will weigh you down with fat, not muscle. Make your bicep curl better. Oftentimes, you may not get the maximum effect from the upper portion of a bicep curl because you didn't move beyond the parallel point with the dumbbell or bar. However, the bicep curl is the strongest at the top half. The solution is to do your barbell bicep curls while seated. Make your muscle building goals realistic and reasonable. It takes time to achieve the muscle growth you want. Like it? Share it! |