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Strict Standards: date(): It is not safe to rely on the system's timezone settings. You are *required* to use the date.timezone setting or the date_default_timezone_set() function. In case you used any of those methods and you are still getting this warning, you most likely misspelled the timezone identifier. We selected 'America/New_York' for 'EST/-5.0/no DST' instead in /homepages/19/d158762353/htdocs/clickandbuilds/elgg/migrated158762367/engine/lib/elgglib.php on line 1076

Strict Standards: date(): It is not safe to rely on the system's timezone settings. You are *required* to use the date.timezone setting or the date_default_timezone_set() function. In case you used any of those methods and you are still getting this warning, you most likely misspelled the timezone identifier. We selected 'America/New_York' for 'EST/-5.0/no DST' instead in /homepages/19/d158762353/htdocs/clickandbuilds/elgg/migrated158762367/engine/lib/elgglib.php on line 1076

Strict Standards: date(): It is not safe to rely on the system's timezone settings. You are *required* to use the date.timezone setting or the date_default_timezone_set() function. In case you used any of those methods and you are still getting this warning, you most likely misspelled the timezone identifier. We selected 'America/New_York' for 'EST/-5.0/no DST' instead in /homepages/19/d158762353/htdocs/clickandbuilds/elgg/migrated158762367/engine/lib/elgglib.php on line 1076

Strict Standards: date(): It is not safe to rely on the system's timezone settings. You are *required* to use the date.timezone setting or the date_default_timezone_set() function. In case you used any of those methods and you are still getting this warning, you most likely misspelled the timezone identifier. We selected 'America/New_York' for 'EST/-5.0/no DST' instead in /homepages/19/d158762353/htdocs/clickandbuilds/elgg/migrated158762367/engine/lib/elgglib.php on line 1076

Strict Standards: date(): It is not safe to rely on the system's timezone settings. You are *required* to use the date.timezone setting or the date_default_timezone_set() function. In case you used any of those methods and you are still getting this warning, you most likely misspelled the timezone identifier. We selected 'America/New_York' for 'EST/-5.0/no DST' instead in /homepages/19/d158762353/htdocs/clickandbuilds/elgg/migrated158762367/engine/lib/elgglib.php on line 1076

Strict Standards: date(): It is not safe to rely on the system's timezone settings. You are *required* to use the date.timezone setting or the date_default_timezone_set() function. In case you used any of those methods and you are still getting this warning, you most likely misspelled the timezone identifier. We selected 'America/New_York' for 'EST/-5.0/no DST' instead in /homepages/19/d158762353/htdocs/clickandbuilds/elgg/migrated158762367/engine/lib/elgglib.php on line 1076

Strict Standards: date(): It is not safe to rely on the system's timezone settings. You are *required* to use the date.timezone setting or the date_default_timezone_set() function. In case you used any of those methods and you are still getting this warning, you most likely misspelled the timezone identifier. We selected 'America/New_York' for 'EST/-5.0/no DST' instead in /homepages/19/d158762353/htdocs/clickandbuilds/elgg/migrated158762367/engine/lib/elgglib.php on line 1076

Strict Standards: date(): It is not safe to rely on the system's timezone settings. You are *required* to use the date.timezone setting or the date_default_timezone_set() function. In case you used any of those methods and you are still getting this warning, you most likely misspelled the timezone identifier. We selected 'America/New_York' for 'EST/-5.0/no DST' instead in /homepages/19/d158762353/htdocs/clickandbuilds/elgg/migrated158762367/engine/lib/elgglib.php on line 1076
Gilberts: Get The Most Of Your Training With These Muscle Building Tips
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  • Get The Most Of Your Training With These Muscle Building Tips

Get The Most Of Your Training With These Muscle Building Tips

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By Brumby
Strict Standards: date(): It is not safe to rely on the system's timezone settings. You are *required* to use the date.timezone setting or the date_default_timezone_set() function. In case you used any of those methods and you are still getting this warning, you most likely misspelled the timezone identifier. We selected 'America/New_York' for 'EST/-5.0/no DST' instead in /homepages/19/d158762353/htdocs/clickandbuilds/elgg/migrated158762367/engine/lib/elgglib.php on line 1076
1217 days ago
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myositisYou probably think that muscle building is a matter of hard work and dedication. These things are helpful, but all your hard work will be wasted if you don't build muscles in an efficient manner. Read on to learn some of the secrets to efficient muscle building that you can use in your daily workouts.

Train at least three times per week. You need at least three training sessions every week if you want to see significant muscle growth. If you are really new at weight training, this can be reduced to two at the start; however, you should increase the number of sessions per week as soon as you are able. If you already have some experience with strength training, you can add more sessions as well.

If you want to increase muscle mass, you need to warm up the right way. When your muscles get stronger, they will experience a lot of additional stress that can make them prone to injury. That is why you need to warm up. Exercise lightly for about 5 to 10 minutes and do about 3 or 4 warm-up sets of light to intermediate intensity before starting serious lifting.

If you are working toward "bulking up" your muscles, do not do cardio for more than 90 minutes per workout. Too much cardio can cause the body to form "lean muscle" instead of the bulk that you desire. Cardio is very important, but put a limit on it for best results.

If you really want to start gaining muscle, consider getting a trainer. A trainer is an expert and has likely been where you are now. Ask a trainer about what kind of exercises are best, what kind of diet you should have and how often you should be at the gym. Trainers can be a great source of information and motivation so you can meet your own muscle building goals.

Fill up on carbohydrates after a workout. It has been proven that if you do this, on the days that you are not going to work out, you will be rebuilding your muscles faster. Eating carbs after a workout increases insulin levels, which slows down the rate that your body breaks down protein.

Consuming a sufficient amount of protein is a key factor in building muscle. In general, for every pound that you weigh, you should aim to consume about one gram of protein. For example, if you weigh 140 pounds, you should try to have 140 grams of protein in your diet. Meat, dairy and fish are excellent sources of protein.

Make sure that your diet has enough protein when you are trying to build muscle mass. The maximum amount of protein intake you need is about one gram of protein for every pound of your body weight on a daily basis. Slightly more or less protein does not matter too much, but you do need to intake as much as possible.

Offset chest and shoulder presses with a few sets of pulling exercises, such as pull-ups, pull-downs, and rows. Balancing your exercises in this way will help to work out the muscles that are neglected during the presses, which will in turn lead you to bulk up faster and increase your strength.

Knowing what supplements to take can make a big difference in muscle building. Many people use dietary supplements to help them build muscle. Educating yourself on proper supplement intake is just as important as strength training itself. So it is important you understand what supplements to take before you begin a workout and after a workout.

To get the most from your workouts, figure out your limit and go beyond it, not stopping until you are totally wiped out. For every set that you do, you need to push yourself until you're physically unable to lift. Try to force yourself to your limits. You can then begin using heavier weights and doing less repetitions to increase muscle size.

Try out partial reps in order to grow muscles. This technique involves doing reps with a decreased range of motion. On occasion, these are called pulse reps, and they are done at the end of a set as soon as you hit failure. Although you might not have enough strength to perform a complete rep, you can try out some partial reps until you reach failure a second time in order to put more demand on your muscles.

Building muscles may not be easy, but knowing what to do makes it a lot easier. After reading this article, hopefully you've got a better idea of how to get started. Choose your favorite tip and apply it today so that you can begin building the body that you want to have.

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