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6 Things You Can Do to Build Muscle

Bodybuilding is no easy task. There are many things to do to build muscle. It is a process that requires effort and discipline, and it takes up a lot of time. But you can speed up the bodybuilding process so you have firm muscles in a relatively short period. Below are 6 things even the professional bodybuilders and athletes do to simultaneously gain muscle quickly and improve their metabolism.

1. Never skip a warm-up. Many people underestimate the importance of a good warm-up; they often go straight to the bodybuilding routine. Warming up, however, is a crucial step in any workout. It increases blood circulation in the body and prepares the muscles for the rigorous training ahead.

2. Target large muscle groups. The more muscles you target with each workout, the faster your metabolism will be. And with a faster metabolism, you can burn fat much more quickly, leaving you with the lean and firm body you want. Begin working out your thighs, buttocks, and hips. The muscles in these areas are larger than the muscles found in other parts of the body, and they are easier to work out too. Work on improving the muscle mass in these areas first; doing so will help you increase your rate of metabolism. The higher your metabolic rate, the easier it will become for you to subsequently work on your other muscle groups.

3. Select the right weights. In an effort to gain muscle faster, many people make the mistake of choosing weights that are heavier than what is recommended for their physique. Start with the heaviest weight you can still comfortably lift. Knowing the proper way of using the dumbbells is also important. The best technique is to stand straight while holding a dumbbell in each hand at shoulder level, palms facing forward. Lift the dumbbells straight up over your head and slowly bring down to starting position. You can also do this routine one arm at a time. Do 3 sets of 10 repetitions per arm.

4. Vary your workouts. Doing the same exercises over and over for the same muscle groups is going to eventually tire you out and may even cause you to suffer muscle injuries. To avoid this, put some variety in your bodybuilding routine. For example, you can alternate arm exercises with leg workouts. Even if you only want to target a particular muscle group like your biceps, you can switch from dumbbell training to push-ups, and back again.

5. Dumbbells are the best tools for upper body training. You don't have to invest in any of the expensive exercise equipment you see in home TV shopping channels. You just have to purchase a pair of dumbbells because these relatively cheap exercise tools are all you need to build muscle mass in your upper body area.

6. Make positive lifestyle changes. Simple changes such as reducing your fat consumption, eating more fresh fruits and vegetables, drinking plenty of water, and getting the right amount of sleep each night can make a huge difference in your quest toward having firmer muscles and a healthier body.


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