Training to Build Muscle – 5 Ways to Pump Up to Make Them Sleek
Finding the ideal workout to build muscle isn’t difficult, there are several programs you can choose from to get the type of body you want. Before you go ahead and start with the one you have selected for yourself, keep in mind that these programs will not be as effective as they should be without a proper diet and clean lifestyle. With that being said, take a look at these four easy steps to get you on your way to building your muscles the right way.
Step 1: Get your heart pumping beforehand
Many people think that to build their muscles, all they have to do is lift weights and their skinny body problems are solved. Lifting weights is great for getting those brick-like arms and perfectly toned abs, however, for faster results, it’s important that you start your weightlifting exercise with a solid cardiovascular program, such as running or incline walking. Not only will this maximize your weightlifting results, it will also speed up your metabolism and help you shed fat faster.
Step 2 – Get heavy with the dumbbells
When building your muscles, what you should be looking for is to enlarge your muscles by putting stress on them, which is effectively achieved by applying weights and other heavy exercises. Progressive repetition, that is, continually increasing the number of repetitions you do with weights, will ensure that your muscles grow every time you hit the gym. When you get home, allow your muscles to recover, get plenty of rest, and eat the right types of foods and you should see results within weeks.
Step 3 – Stay away from the press
There are plenty of gym addicts out there who will probably recommend that you bench press to get those muscles to grow fast. While this may be true, it helps to know that this type of exercise actually puts your shoulders at risk and can lead to serious injury. There are many other types of exercises you can use as part of your training to build muscle, forgo the bench press to avoid getting into serious trouble.
Step 4 – Keep it Composed, Not Simple
Ask anyone who has been in the muscle-building business for years and they will tell you that the ideal type of muscle-building exercises are free-weight, compound, and multi-joint. Examples of these movements are rows, pull-ups, overhead presses, dips, squats, and deadlifts. Above all, stay away from the type of training that uses a machine or forces you to use only one set of muscles to execute.
Step 5 – Keep adding, not subtracting
In addition to the exercises mentioned above, other types that you can add to your workout to build muscle are glute raises, lunges, and step ups. Beginners can include these movements in their squat exercises, which should be done at least three times a week for optimal results. Follow these tips religiously and you should be on your way to a bigger, more attractive body frame.