Building muscles can do more than just improve your overall appearance -- it can also help control weight, help manage conditions like arthritis, improve your attention span and encourage stamina. All ages and sexes can reap the benefits of strength training. However, to prevent injury, it is important to understand how to build muscles safely.
Involve All Muscles
The Men's Fitness website suggests involving all muscles in one session. Concentrate on exercises that utilize numerous muscles at one time, such as presses, pull-ups and squats. Be sure to do the same amount of sets and repetitions for each muscle group to help create a more balanced training program and to allow muscles to grow more equally. These types of workouts encourage the release of hormones that stimulate the growth of muscles throughout the entire day.
Drink a Protein Shake
Drink a protein shake immediately following a workout to help encourage muscle growth. The VirtualMedicalCentre website explains protein shakes work by maximizing protein synthesis, the process in which the body converts protein into muscle. Many brands of shakes also contain carbohydrates and amino acids that help increase muscle development. Protein shakes can also help reduce injury and heat exhaustion while exercising. In addition, they can decrease muscle soreness following a strength training routine.
Eat More
Because strength training burns calories, it is important to add more calories to your diet while trying to build muscle. Keep track of how many calories you normally consume and then add approximately 500 calories to the total number. These extra calories can help fuel your body, helping it to build muscle and boost the metabolism to decrease body fat. Try to eat about five protein-rich small meals every day, instead of three bigger meals. This will keep your body energized and full.
Lift Correctly
If using weights to build muscle, MayoClinic.com suggests doing it properly to avoid injury. To determine the proper weight amount, try lifting a weight up to 12 times. You are using the correct weight if you can do this comfortably 12 to 15 times before the muscles get fatigued. Gradually increase the weight as your muscles become stronger. Be sure to maintain proper form when strength training. If you cannot keep good form, reduce the amount or repetitions or weight size.
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