When it comes to building muscles, the equation seems simple--simply lift weights to increase muscle mass. However, if you are familiar with weight lifting, you have probably learned that it is not as easy as this. In order to achieve optimal results when it comes to building muscles, it is important to eat right, supplement your diet, follow the correct strength training procedures, and set reasonable goals.
Are You Eating Right?
One of the most important issues that you can examine when it comes to determining whether or not you are building your muscles properly is to determine whether or not you are eating properly. When it comes to increasing muscle mass, the quality of your diet plays a huge role. Muscles are made up of protein--and therefore, it order to see increases in the amount of muscle in your body, you must be sure to be consuming an appropriate amount of protein. Research has found that healthy adults should be getting at least .8 grams of protein per kilogram of body weight per day. However, it you are participating in heavy strength training exercises, you may require even more.
Are You Supplementing Your Diet?
As stated above, the protein content of your diet plays a huge role when it comes to evaluating whether or not you are building your muscles properly. In reality, it can be difficult to eat the amount of protein that your body needs each day--especially if you are also participating in intense strength training. For this reason, many people have turned to protein supplements as a way to increase the amount of protein they are getting each day. For best results, be sure to choose high quality whey or casein protein. Both of these have a high nutritional quality, and can help you to build muscles in a safe and effective manner.
Are You Following Correct Strength Training Exercise Procedures?
Next, when determining whether or not you are building your muscles properly, you must evaluate whether you are following correct strength training procedures. First, when participating in a weight lifting program, it is important to remember that you must include all of the muscles in your body in order to get a total body workout. Strengthening only one or two specific muscle groups can not only lead to injury, but can also decrease the effectiveness of your workout, reducing potential muscle growth.
Is Your Time Frame Reasonable?
Finally, be sure to have a reasonable time frame in mind when it comes to building your muscles. Research has found that individuals who participate in a moderate to intense strength training program may only increase their muscle mass by two or three pounds per year. Therefore do not loose faith if you do not immediately see the results that you are looking for. With a little faith and some hard work, you'll achieve your goals.