Muscle-building can be a fun and healthy way to get into shape no matter what age you are. This article is chock full of valuable tips and tricks for building and maintaining muscle mass. Read on to learn more!

When trying to bulk up and build muscle mass, you should increase the total number of calories that you eat. Eat an additional 3500 calories per week, which will be enough to put on about a pound. Try to find ways to increase your caloric intake. After a few weeks, if you do not notice a weight change you may want to start consuming more calories.

Put all of the “big three” in each routine you perform. They include dead lifts, squats and bench presses. This type of exercise will help you develop your bulk and strength as well as condition your body. Include variations of them in your regular workout routines.

Motivate yourself by setting goals that are short-term, and then rewarding yourself once you attain them. Since gaining muscle involves a long-term commitment, it is important to stay motivated constantly. You might also choose rewards that will further your muscle-building efforts. For instance, you may get a massage since they can boost your blood flow and further your recovery on days off.

While using creatine supplements is beneficial, exercise caution during use, especially if using for longer durations. If you have any kidney problems, do not use this supplement. Furthermore, creatine has been linked to muscle compartment syndrome, muscle cramps, and heart arrhythmia. Adolescents face a higher risk of these complications. Read the label and make sure that you do not take more than recommended amount.

Muscle Mass

If you are going to train to be in a marathon or other event, don’t try to increase muscles as well. While engaging in cardio exercise is key to good health, it can negate the work you do on your muscle mass. If you are attempting to increase muscle mass, the majority of your efforts should be spent on strength-training exercises, not cardio.

Stretch well after each workout, so your muscles can repair and grow. An individual who is less than 40 years old should hold their stretch for 30 seconds or more. Anyone over the age of forty should hold stretches for sixty seconds at the minimum. This will help prevent injuries.

A common mistake people make is consuming too much protein when starting their muscle development routine. Often, this increases caloric intake and can lead to more fat gain. Up your protein intake over time, 100-200 calories every three to four days, to ensure your body can keep up.

Muscle Mass

Drink plenty of water when you are trying to build muscle mass. If you fail to drink enough water, your muscles won’t be properly hydrated, which makes injury much more likely. Also, hydration is vital to boosting and keeping muscle mass, so it’s crucial that you drink enough water.

Set limits, but don’t end a workout until you’ve used every resource. When you plan your routine, you want the final set to take you to exhaustion. You can shorten your sets when you start to get tired, but do not stop until you have no energy left to continue.

Fitness is an important aspect of health for people of all ages, and building muscle is a key aspect of keeping fit. Reading this article was the ideal starting point for you as you work to develop and improve your fitness routine in the hopes of increasing muscle mass.

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