Bodybuilding: Workout Tips For Building Muscle

In order to put on lean muscle mass on your body, you need a good workout program. Putting on muscle takes time, but there are a few things you can do to maximize the effectiveness of your workouts. Understand that your diet must also be good. If that is lacking, no workout program in the world can help you build muscle.

Get a good source of carbs before working out

Whether you workout out in the morning or later on in the day, you should try and get a little food in your system. Don't eat too much though or you may get sick when lifting weights. If you find it is hard to eat in the morning, then take something that is easy to consume like a protein bar, whey protein, or some creatine (one with carbs) to get some carbohydrates in you.

Compound Exercises

Focus on compound exercises primarily to build the most muscle in the shortest period of time. Exercises such as dumbbell flys and bicep curls are great, but they will not build the most muscle mass. Focus on exercises such as bench pressing, squatting, deadlifting, pull ups, and shoulder pressing. These will put on the most mass and strength. Isolation exercises are great, but they should not be the main way to build the most muscle mass.

Repetition Range

Keep your rep ranges between 3-12. Bodybuilding usually utilizes 8-12 reps because it promotes the most muscle mass (hypertrophy), but it still builds strength. The 3-6 rep range focuses more on strength, however, some muscle mass can still be gained. Whether you are bodybuilding or powerlifting, it's still a good idea to work with both rep ranges for maximum effectiveness.

Gym Time

Don't spend too much time in the gym! You should only be in the gym for 30 minutes to 1 in a half hours. If you spend too much time in the gym you release cortisol in your body, which is a catabolic hormone. This means your body will break down muscle tissue. The only people who can work out for hours everyday are people on steroids.

Post Workout Meal and Supplements

After you lift weights with intensity, your body will require essential nutrients. Be sure to get a meal high in protein and carbohydrates after you workout. You will also need some fats, but these should be kept to a minimum.

Also, if you take muscle building supplements, this will be a good time to take them. It is said that creatine will absorb better after lifting weights and consuming protein with it.