No matter how old you are, or how important you are, exercise to build muscle mass is important to overall health
There are many fallacies surrounding muscle building and some common practices that are actually detrimental to building solid muscle weight. Engaging in a well-rounded workout routine that provides variety and important elements for healthy muscle growth will ensure the best results that are long lasting.
Blood Flow
Getting the blood flowing to the muscles helps regeneration and production. That is why good exercise regimens include aerobic warm-ups. Aerobic exercises do not focus on muscle-building per say, but they are vital to getting the system prepared for optimal use of muscle-building exercises.
Pumping the muscles involves repeating heavy exercises in rapid succession until the focused muscle has filled with blood. These exercises must be performed quickly without breaks in between them to keep the energy flowing and get the best out of the exercise. Do not focus on a specific number of repetitions; instead repeat the exercises until the muscles being worked cannot pump any further. Stop as soon as you reach the point of muscle fatigue and be sure to allow at least 24 hours before exercising those muscles again so that they have time to repair. In some cases, it may take longer for repair and regeneration of muscle to take place. Using your weight as a guide is a better indication of recuperation. Repeat a workout only after you have gained one to two pounds while keeping close track of your body fat percentage to ensure it is muscle weight gained.
Protein Overload
It is not necessary to overload your diet with excess protein to gain muscle mass. Even infants and children who are growing at rates far beyond what any muscle builder can accomplish only require slight elevations in protein in comparison to a maintenance diet. Eat a well-balanced diet with enough calories to maintain your weight or a little extra to give your body the energy it requires to produce extra work.
Range of Motion
It is not necessary to go through a full range of motion with each exercise. Completing each exercise through a full range of motion can help work out more muscles in a group, but is not necessary, or even specifically beneficial, to pumping up a single muscle area. Faster, more intense repetitions are possible if limited motion is used for each exercise.
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