Tips for Building Muscle
Regardless of what kind of strength-training program you embark upon, there are some rules that apply across the board.
1-Stretch before you start your program.
2-Lift enough weight that you feel the resistance but not so much that you hurt yourself.
3-WebMD states that you should strength train at least 2 days a week.
4-Mix up your routine. Don't work the same group of muscles two days in a row. Instead give your muscles time to recover.
5-According to the Mayo Clinic, one set of 12 repetitions is best for building muscle.
6-Knowing how and when to breathe is very important when lifting weights. Inhale when lowering the weight and exhale as you lift it.
7-Using correct posture will protect your back.
8-The Mayo Clinic recommends that when you can easily complete your repetitions, it's time to increase the weight you're lifting by 10 percent.
9-WebMD says that if you eat carbohydrates and protein within 30 minutes of your workout your recovery time will be shorter. They recommend 0.3-0.6 grams of carbs per pound of body weight and eating a gram of protein for every 3-4 grams of carbs. [1]
10-Training with a friend can be a great motivator.
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