For most people who workout with weights, the goal is to build muscle and give their body that toned, in-shape look. Unfortunately this doesn’t happen easily or quickly, otherwise everyone would be walking around with that perfect body. But despite the work it takes in a workout, there are some simple things to keep in mind that will maximize your workouts and make that muscle build a little faster.
1. One hour workouts
When working out it is important to limit the time you spend lifting weights because working out past a certain point will actually cause damage to the muscle and limit the gains you get from the workout. When the muscle begins to burn, it means that lactic acid is forming in the muscle which is detrimental to building muscle mass. A good workout should only last about an hour.
2. Make your workouts work
As you get stronger, your workout routine will start getting easier. This is counterproductive to building muscle because the body will only grow more muscle mass if it feels it needs to handle more stressful work. Be sure you are making your workouts more intense as you become more capable of heavier lifts.
3. Workout multiple muscles
Despite the availability of machines that focus on individual muscle groups, the best workouts are those that workout multiple muscle groups at the same time. Try adding more squats and dead lifts to the start of your routine so that you have a well rounded workout and save time for more individualized muscle groups later on.
4. Eat healthy and drink water
Muscles need protein to grow and the body need to burn carbohydrates for energy. Making sure you have plenty of these important nutrients in your diet will ensure solid muscle growth. A good diet for someone who is working out to build muscle should be about 40 percent protein, 40 percent carbohydrates and 20 percent fat.
Staying hydrated is also important for your workout. Without enough water in the body, the muscles will begin cramping early in the workout and negate the work you put into the workout because the body will only work on fixing the damage to the muscle instead of building new muscle.
5. Rest up
No matter how much you workout, it is only during rest that the body will start making new muscle. Therefore, getting plenty of rest between workouts is essential in building muscle mass. One good way to ensure that your muscles get enough rest is to split the muscle groups you work on throughout the week. For example, work on your arms and back one day and legs shoulders on the next. Also, when you are working out, especially when doing squats or dead lifts, be sure you are rested between reps. If you feel wobbly or tired after a set of reps, take enough time to gather your strength before starting the next set.