If you have been trying to build and strengthen your muscles unsuccessfully, then you will find this article quite an interesting read. Discussed herein, are tips on building and strengthening the muscles.
Tip #1 – Weight training
Weight training is designed to strengthen your muscles. As such, you need to increase the amount of weight you lift with time in order to successfully build strong muscles. This is because the body tends to get accustomed to a certain weight and progressively increasing your weights prevents your body from getting conditioned to a certain weight. Nonetheless, the pace at which you increase your weight hinges on a number of factors such as genetics, techniques applied during training sessions, frequency of the training and the starting point. Novices tend to improve much faster compared to seasoned trainees.
In case you have spent several weeks in training and have been unable to increase your weights, it is highly recommended that you change your workout routine. Then again, it is important to point out that the pace of progression does not necessarily denote overall success. Rapid progression can be counterproductive. The training sessions should be consistent. One should only increase the weights only if they find the current weights not challenging enough.
Tip #2 – Post-training diet
Diet plays a huge role in building and strengthening of the muscles. Make a point of eating some food within the first 30 minutes of completing your workout. In case you are not ready to consume a meal, it is recommended that you eat a snack that contains roughly between 300 and 400 calories. Ensure that the snack contains carbs and proteins in the ration of roughly 3:1. For example, should you opt to eat snacks containing 240 calories, carbs will make up roughly 180 calories and proteins will make up approximately 60 calories. Whereas fat may increase the amount of calories, it is not required for the recovery process.
Proteins are designed to provide you with amino acids which are important for not only building, but repairing muscles after completing a workout session. Carbohydrates are designed to secrete insulin in the body which is required in order for the proteins to get into the muscle tissues in addition to reloading glucose as well as glycogen which were utilized for energy. Make certain that you take into consideration the calories mentioned herein in when taking note of your day-to-day nutritional consumption.
Tip #3 – Upper chest workouts
Upper chest workouts not only apply to men, but also women. The most suitable workouts for upper chest are:
- Bench presses.
- Incline flies.
In addition to the above, you can also try to incorporate cable cross workouts in your training sessions. However, make sure that the handles are positioned slightly higher. To get better results when using these workouts to build muscles in the upper chest, try as much as possible to incorporate a number of flat presses as well as military presses so as to not to overlook the neighboring areas.