There are millions of people that hit the gym for one reason and one reason only – to build muscle. But, after a couple of weeks of living at the gym, they realise they haven’t progressed. The inevitable question is: ‘why am I not packing on muscle?’ It is easy to focus on the mistakes you can make, and indeed you should. Just follow this link to find out more. But, today, we are going to focus on the successful traits rather than the ineffective ones. Here are six key elements to successfully building muscle mass.
Pick The Perfect Exercises
First and foremost, you need to take a look at your chosen exercises. Just because you are lifting weights doesn’t mean you are going to bulk up anytime soon. As a matter of fact, you could easily stay at the same weight. Pick your exercises depending on what you want to achieve. For example, if you want to tone up your abs, there is nothing better than sit ups. But, for your arms, try bicep curls. These are just simple examples, and you can go as advanced as you like.
Increase Workout Volume
Exercising is essential, but so are the number of exercises and sets. To make the most of your workout, you have to challenge yourself on a daily basis. When lifting becomes easy, it isn’t going have any effect because your body has adapted. One key principle of exercise is overloading as the body gradually gets used to the strain. So, the next time you lift, ask yourself are you lifting enough?
Choose The Right Set
Normally, you would hear an amount of reps that is perfect for a particular exercise. However, when it comes to weights, regardless of what you are lifting, you should look to do no more than 8-12 reps per set. 8-12 is the point where it is proven that muscles start to fail. As a result, you can only do damage to the muscles after this point. Everyone thinks they need to do as much as possible to feel as if they are working to their maximum. However, the opposite tends to be true. The lighter you work, the more efficient you become.
Warm Up Your Muscles
Before you start cardio, do you warm up first? So, why don’t you warm up before lifting weights? It is exactly the same principle. Not only does a warm up reduce the risk of injury, but it also increases the number of nutrients the muscles can absorb.
No one understands muscle supplements better than AST-Sports Science. And, they promote taking supplements before and after your session. Creatine, for example, is an amino acid that helps the body produce energy during the workout. Any supplement that helps you achieve your targets should be a part of your diet.
Never rush back to the gym without having enough time to recover. When you overwork the muscles, you can seriously impair their ability to function. And, that leads to atrophy. Have a least one rest day a week, as well as mixing lifting weights with cardio.
Follow these simple tips and your muscles will grow in no time.