Did you know that weightlifting for 20 to 30 minutes, 2 to 3 times per week can get you results? In fact, you might even see those results in just a few weeks.
If you’ve tried lifting in the past and didn’t notice much change it might be because you were doing the wrong exercises. Nutrition also plays a big role in muscle development but is often overlooked.
Are you ready to transform your body? It’s possible whether you have the best home gym the fitness industry has to offer or just a few simple weights.
This guide will give you nutrition and weightlifting tips to help create a workout plan that will actually build muscle and get you cut and jacked!
Warmup Weightlifting Tips
It’s important to take your time when you first start weightlifting or any kind of fitness training. Create a schedule and set your weekly goals. Have patience and don’t try to do too much in the beginning.
Stretch and use a foam roller to prep your muscles. Then try a few bodyweight exercises to wake your muscles up before moving to weights. This will prevent injury and allow you to stay on your schedule.
Lift the Correct Amount of Weight
You should be able to do at least 12 – 15 reps during any weightlifting exercise. If you’re struggling to get to 12 reps, you need to lift less weight. If you’re able to do much more than 15 reps, you might want to add weight.
You will want the amount of weight to challenge you, but not put you at risk of injury or ruin your form. If you aren’t doing the exercises correctly, it won’t matter how much weight you’re lifting.
Weightlifting Exercises for Muscle Gain
Using free weights is the best way to gain mass. Resistance machines work well for definition, but lack range of motion. For example, using dumbbells will work more muscles than a machine and increase results substantially.
Bench press exercises are one of the best ways to gain muscle. A simple flat bench press will work your pectoral muscles, shoulders, and arms all in the same exercise.
Squats are another important compound exercise that works multiple muscles. This exercise will work your gluteus maximus, hip flexors, and quadriceps.
Deadlifts are an excellent muscle-building exercise but require great form so start with a comfortable weight. This works the glutes, calves, hamstrings, lats, and core.
Clean and press will focus on biceps, triceps, as well as some of the previously mentioned muscle groups. It’s a great way to round out your routine.
Diet and Supplements
For gains, you need calories, protein, and healthy fats. Eggs, salmon, and chicken breast are a few top foods for building muscle while weight training. Beans, tofu, and protein powders are great non-meat options.
Supplements like Boladrol are also very helpful. What is Boladrol? It stimulates muscle growth, endurance, and helps with post-workout recovery.
Are You Ready for Results?
Now you know how to prep before a workout, which workouts are best for gaining muscle, and great foods and supplements to help meet your goal. Just remember to take a few days off each week for recovery.
Did you enjoy our weightlifting tips? Please check out our other posts for more useful and informative health tips!