How To Build Up Muscle

If you want to build muscle , there are several easy to follow tips that I can recommend. If you already work regularly and you want to change your routine to build some bulk or if you are a beginner and you just want to learn how to build muscle , these tips will be of great value .

Tip 1 - works every game until exhaustion. When you work a group , make sure that the last repetition , or his representative, is so difficult that you can not do without a little rest time between sets nothing. This will ensure that the muscle fibers are worked so hard that they will need repair . This is the remedy that will build muscle mass.

Tip 2 - increase protein intake . Protein is the basic building block for your body to repair muscles after a workout and increase muscle mass. If you do not eat a lot of protein , will simply wither and increase muscle mass whatsoever.

Tip # 3 - Make eight to twelve repetitions per set . A good guide is to achieve a minimum of eight and a maximum of twelve repetitions per set . Very few media representatives who sit too much and not enough exercise. Too much repetition means that you do not make a large enough training and will not build muscle fast. If you hit twenty reps easily , you need to add more weight!

Tip # 4 - Cottage cheese is a miracle food . Cottage cheese is perfect if you are training. Of course , taste is a little odd, but is low in carbohydrates and fat and rich in protein. You can even get flavored cottage cheese these days incorporate some simple recipes .

Tip 5 - standard dumbbells ! You can build muscle with the weight of the machine. If your only weight you can still build muscle effectively. However, free weights are much more effective. There is a number of reasons . For example , free weights require more balance and can also perform compound movements . This is where you work multiple muscles at once instead of one that you can be a machine . The body loves this type of training !

Tip 6 - Eat more often ! Yes, I'm not kidding ! It is better to eat smaller amounts more often than three large meals a day. To strengthen the muscles in the most efficient and fast, you should eat small meals every three hours . A simple way is to divide your meal in half. You can eat half of it to 12 and the other half at 15:00 .