If you want to gain muscles then simply working out at the gym may not bring the desired muscles. People who have successfully gained muscles and have been able to sustain their beautiful body, follow a focused game plan with proven information and tips in order to maintain their success. If you too want to know how to gain muscle and flat chiselled stomach safely and effectively, you must keep in mind a few tried and tested tips.
Warm up Properly
Always follow a proper warm-up schedule before you begin exercising. Warm-up should include low-intensity workouts involving all the major and minor muscle groups that you are about to stress. Do not do stretching for warm-up as you should never stretch a cold muscle. Rather, stretching should be done as a cool-down exercise post a workout session. A proper warm-up session makes your muscles suppler and less prone to injury. This means you can continue your sessions successfully and achieve your goal of building muscles without any interruption.
Do not Over-train
Do not go overboard with your workouts. This may lead to injury or push your body into a catabolic state wherein your muscles will stay exhausted and you will experience early burnout. Limit your overall sessions to not more than forty five minutes per day. Structure your sessions in such a manner that you work hard but for shorter duration.
Vary workouts after every few weeks in order to stimulate your muscles and prevent hitting a fitness plateau. Be sure to get at least eight hours of sleep every day. This is the time your body repairs and rejuvenates all its tired and worn out muscles so that you can really retain your lean and sculpted look.
Develop your Pectoral Muscles with Chest Workouts
Include bench-press in your workouts in order to building muscle tissue in your chest area. Other workouts that are equally dependable include push-ups or lifting weight while on the inclined bench press. While doing push-ups, place your hands close to each other and keep arms at shoulder-width in order to put maximum impact on your triceps. For doing bench-press, begin with a weight you are comfortable with.
Develop your Biceps and Triceps with Arm Workouts
Effective workouts that specifically target and develop your biceps and triceps include dips, chest dip, skull crushers, overhead dumbbell press, arm curls with dumbbells, arm curls with a weighted bar, pull-ups and so on.
Develop your Hamstrings and Quads with Squats
Squats are perhaps the best workout for building the large muscles of your legs. There are three different types of squats you can try out, namely the standard squat, the front squat and the Belgian squat. Do front squats with a weighted bar and Belgian squats with dumbbells.
Develop your Abdominal Muscles with Core Workouts and Crunches
Developing abdominal muscles are crucial for achieving a chiselled look with 6-pack abs. While demonstrating how to gain muscle in the abdominal region, any trainer will focus on oblique crunches, standard crunches and planks. All these are highly effective in toning your abdominal muscles and trimming fat from the abdominal region so that you can flaunt a slim and trim look.