10 Weightlifting Tips To Build Muscle
1. Perform 6-12 reps for each set, and three sets for each exercise. Try to do the same number of reps in each set, unless you plan on increasing the amount of weight.
2. Rest for about 45 seconds to 1 minute in between sets and for about 3-4 minutes in between exercises. The entire routine should take no more than 1 hour.
3. Complete all of the lifts for one muscle group before moving on to the next one. This will keep the blood pumping through the targeted muscles and help to deliver the maximum amount of oxygen and nutrients for optimal muscle building.
4. Select an amount of weight that is heavy enough that it is difficult to finish the last rep in each set. In the third set, you should have a very hard time completing the full number of reps.
5. Go SLOW!! Try to move at a slow, yet constant speed throughout the full range of motion. The slower you move, the more stress and damage your muscles endure, resulting in hypertrophy and better muscle building.
6. Don’t cheat yourself. Many people use improper techniques to make a lift easier or use gravity to lower the weights. By doing this you are only cheating yourself and diminishing your own chances of success at building muscle.
7. Use a spotter. Spotters enable you to perform more reps at higher weight than you could on your own. This is especially important on lifts like bench press and squats that involve heavy weight on a bar. Remember--safety first--you don’t want an injury.
8. Drink water frequently while you workout to avoid getting dehydrated in the gym. Water also helps speed muscle recovery and aids in muscle growth.
9. Be sure to vary the exercises from time to time. For instance, if you do all three bench presses with the bar one week, consider doing them with dumbbells the next week. This will ensure that the body does not become too accustomed to the same exercises.
10. Find a workout partner. Having someone to workout with you will help you achieve your goals of building muscle and increasing strength in a number of ways. Most importantly, a workout partner will help motivate you, especially on the days when you are lacking energy and don’t feel like going to the gym. They can also help by spotting you and providing encouragement to finish that last rep or set.
Create a muscle building routine.