Check Out These Wonder Tips About Weight Training In The Article Below

Effective muscle development takes a lot more than hitting the gym a few times a week. Many factors come into play in the bulking-up process. In this article, you will learn tips and techniques for getting maximum results from your weight training efforts.

A lot of people who exercise end up putting more emphasis on speed than they should and less emphasis on technique than they should. It doesn’t matter which exercise you perform, slowing down your reps to ensure that your technique is perfect will help you to get better results in a shorter amount of time. Make sure you take your time and perform each workout correctly.

Learn as much as possible about selecting the best routines for building muscle mass. Different exercises target different things; some may work on muscle building or toning. Your muscle-building workout regimen should embrace a diverse array of exercises in order to give all of the muscle groups proper attention.

If you are looking to gain muscle, you will need to eat a lot more. You would want to consume the required food in order to gain an average of one pound per week. Research different methods to increase you caloric intake. If you don’t see any changes in your weight within two weeks, you may want to think about ingesting even more calories.

Try to use caution when using creatine. This is very bad for people with kidney issues. There are other potential side effects, such as heart arrhythmia, muscle compartment syndrome and cramping. Teenagers could be at even more risk than adults. Only take these supplements under the care of a doctor.

Building Muscle

Protein is one of the building blocks of muscle growth. A simple way to make sure you consume the proper amount of protein is to drink protein shakes and consume other protein supplements. Such beverages are especially useful following exercise and just prior to bedtime. If you want to shed pounds while building muscle, have one serving a day. Try having three a day when you want to get bigger while building muscle.

Don’t neglect carbs when trying to build muscle. Carbohydrates serve as the energy source the body needs to complete workouts. Individuals that are doing intense exercise are usually advised to take in approximately three grams of high quality carbs per each pound of weight.

Compound exercises are vital if you wish to achieve optimum growth of muscle. These moves incorporate many muscle groups at once, so they are efficient and effective. For instance, bench pressing helps you develop your shoulders, chest and your triceps.

Complete as many repetitions as you can during your workout. Fifteen lifts is a good number, with no more than a minute break between sets. This keeps your lactic acid moving, and your muscles building. Repeat this during your regular number of sets for optimum results in your bodybuilding routine.

Don’t work out for longer than an hour. After an hour of working out, the body will produce cortisol at an increased rate. Cortisol interferes with testosterone and will, therefore, stop you from building muscles. Keeping your workouts under an hour should provide optimal results.

One of the most important things you can do to aid in muscle development is to stretch after working out. Those under forty should spend thirty seconds holding each stretch. Stretches of no less than 60 seconds are recommended for those over 40 years. This will lessen the chances of your body getting injured while doing muscle building exercises.

When you want to add muscle mass to your frame, make sure you are getting enough protein. Protein is a key building block for muscles, so if you eat too little of it, you won’t see the same results in your muscles. You should eat one gram of protein for each pound you weigh.

Muscle building does not mean that you need to get completely ripped. There are many different types of muscle routines, and you must decide what kind you want beforehand. Supplements will need to be added to your diet if you want large muscles.

The holy trinity of exercises for adding muscle mass are the squat, the bench press, and the dead lift. Those are movements that will allow you to achieve fitness more rapidly, and continue to build muscle. These three basic exercises should form the cornerstone of every bodybuilding workout and can be combined with other exercises of your choice.

Half Hour

Preceding and following up your workouts with foods that contain plenty of protein is a good practice when you want to maximize muscle growth. Taking 15 grams of protein a half hour prior to and a half hour after your routine will get the job done. This amount of protein can be found in a glass or two of milk.

You must have learned that the many things that play a role in your overall muscle development success are relatively easy to incorporate into your day. Since you have new information about muscle mass, you can start a routine and see results quickly.

Benefits Of Combining Weights With Cardio Exercises

Building muscle is something that everyone can do. You might be unaware that it’s possible, but you can use methods utilized by professionals around the world. You just need solid information on helpful techniques and approaches. Here are some of the best ways to build muscle.

Eat a healthy diet that contains a variety of vegetables. While muscle building diets tend to focus on carbs and protein, you still need plenty of vegetables. There are a lot of important nutrients that are rare in carb- and protein-rich foods but plentiful in vegetables. You can also get a good amount of fiber from them. The more fiber you eat, the more benefit you will get from the protein in your diet.

Eating lean meats will assist you in muscle development. By eating at least one gram of protein for each pound in your target weight you can hit the goal quickest. This will allow your body to store some of that protein, and stored protein can result in increased muscle mass.

Every bodybuilding routine should contain three classic exercises. Bench presses, squats and dead lifts help build bulk. These will not only add some bulk to your body, but they will also help to condition you as well as improve your strength. Make these exercises a part of your weekly routine.

Making sure that you are getting a lot of protein will help you build a lot of muscle. Many muscle builders rely on supplements and shakes to get all the protein they need. These shakes work very well immediately after you workout and right before you hit the sack. Take one each day if you desire weight loss and muscle strengthening. On the contrary, if mass as well as muscle is your goal, you can drink up to three of these per day.

Carbs are necessary for building muscles. Carbs provide fuel for your body, giving it the energy to complete your daily routine. When training consistently, you must take in two to three grams of carbohydrates per pound of weight.

60 Minutes

Do not extend your workouts to more than 60 minutes. The body begins to produce more cortisol, a stress hormone, after sixty minutes of working out. Cortisol neutralizes testosterone, making it hard for you to build muscle mass. You can avoid this by keeping your workouts under 60 minutes in length, ensuring you get the most from your regimen.

Consume lots of protein when looking to gain muscle. Proteins play a vital role in the formation of muscle mass; if you do not eat enough, you may actually sacrifice muscles. Aim to eat about 1 g of protein for every pound that you weigh.

Make room in your regimen for plyometric exercises. This is a good way to work on your fast-twitch fibers and develop your mass quicker. Plyometrics are similar to ballistic movements since they involve acceleration. For example, if you were doing plyometric push-ups, you would propel your body upward by removing your hands from the floor as you complete the movement.

Make a smart workout schedule. This can help you build muscle while avoiding injury. Although a well-conditioned bodybuilder can handle three strenuous workouts in a week, the best practice for people who are just beginning their bodybuilding is to stick with two sessions per week.

When trying to bulk up, use bench pressing, squatting and dead lifting. Those are movements that will allow you to achieve fitness more rapidly, and continue to build muscle. You can add more exercises to your workout regimen, but those three exercises should make up the core of it.

Sometimes you may find that some muscle groups are growing less rapidly than others. If you have this problem, target a particular groups of muscles with a fill set. Completing 25-30 reps of an exercise which targets that muscle group a few days after you’ve extremely worked it out will increase the visible mass.

Half Hour

Preceding and following up your workouts with foods that contain plenty of protein is a good practice when you want to maximize muscle growth. Taking 15 grams of protein a half hour prior to and a half hour after your routine will get the job done. This is equal to consuming approximately a glass or two of milk.

Be sure that you set reasonable targets when working on building muscle mass. Results take a long time to appear. If you try to build your muscles too fast with the help of steroids, stimulants, or any other substance that can be harmful, you will be doing damage to your body, and can set yourself up for major health problems.

Use smarts as you are doing squats. Lower that bar onto the point that is near your traps center. This works your hips, glutes, and hamstrings extra hard, but it does allow you to squat more weight than if you did squats in another way.

Steroids can be dangerous, so avoid them. Steroids have been proven to interrupt the body’s synthesis of natural hormones. Additionally, steroids harm the liver and lessen the amount of “helpful” cholesterol in your body and may cause the development of breast tissue in men. Steroids negatively impact people’s moods, an effect that has been termed “roid rage,” and may promote acne outbreaks. Not exactly a nice looking picture, right?

Healthy Fats

When you are working to build up your muscles, you need to make sure that you are eating some healthy fats. Healthy fats help in lubricating joints, and they could also raise your testosterone level in your body. This will help you enhance your muscle size and strength. It is important to stay away from saturated fats, though, since they are not good for your heart.

Once you set your goals and work towards it you will see progress. Use all that you learned from this article as well as anything else that you already know. By using proper information and good techniques, you will hit your goals.

Keeping Yourself In Good Shape Is A Snap

Getting fit should not be some unattainable goal that you will never reach. You don’t need to wait to get fit. You can easily start right now with short workout sessions. With the advice offered in this article and a bit of a commitment, you will soon be on your way to attaining those fitness goals.

Are you like many others and have very little free time in your life? Break your workout into two sessions. Simply split your normal workout time into two parts. Instead of doing a one hour workout, do a half hour early in the day ad the other half later. You could also perform one workout indoors in a gym and another workout outside in the sun.

Strong thighs are important for preventing knee injury. A torn ligament in the kneecap is a common sports injury. The best way to protect your knees is to do exercises that not only workout your quads but also your hamstrings. Consider performing leg curls or leg extensions.

Exercise using the right shoes. Wearing the right kind of shoes is key to getting the most out of your workouts. Even without more serious complications, wearing the wrong footwear makes your exercises uncomfortable and makes it harder for you to stick with them.

If your exercise routine requires you to keep count of your reps, try starting from the number you desire to hit and count backwards. You can stay motivated by knowing how many are left so that you won’t stop in your efforts.

Kickboxing is phenomenal exercise. No matter how fit you are, it is nearly impossible to end a kickboxing routine without feeling thoroughly worked out. Not only will this type of exercise burn calories, it will help you build strength.

You can get stronger faster by doing the same amount of exercising in ten percent less time. This helps your muscles getting a better workout in, while also helping to improve your stamina. If your ordinary work out takes a half hour, for instance, try cutting it down to 27 minutes when you exercise in the future.

Make sure to find shoes that will fit your feet. Try to purchase shoes later in the day after your feet have had a chance to spread. Make sure that you have about half an inch between the end of your longest toe and the end of the shoe. You need to be able to move your toes.

Running is a fantastic workout, that can also be exhausting. To minimize the damage, every sixth week run only half your usual miles to give your body rest time. Reducing your mileage by half allows your body to get in some extra recovery time, helping to prevent stress injuries.

Make sure to stretch your muscles between sets of exercises. Relax, breathe and lightly stretch each muscle group for around 20 seconds. Stretching between sets can increase strength. Stretching has the added benefit of reducing the likelihood of injury.

Dips can be a great addition to your fitness regimen. Dips are an effective exercise which is directed at the chest, shoulders, and triceps. There are several ways to do dips. Dips can help you build triceps. Another good strategy is to add weight as you’re doing your dips.

Always cycle at a steady pace. You will get tired very easily if you pedal too fast. It’s more important to stave off fatigue and improve your endurance by using a steady, sustainable pace. When pedaling steadily, you can also feel an injury that may occur.

While performing situps or crunches, push your tongue against the top of your mouth. The position of your tongue in this instance keeps your neck muscles properly aligned during your abdominal workout. With this stance, you will lessen the possibility of unnecessary injuries.

Prior to embarking on a weight lifting regimen with the goal of improving your arms, know exactly what you plan to achieve. When looking to add muscle mass, start lifting heavier weights to add extra intensity. If your goal is more to tone your arms, do fewer repetitions with lighter weights.

When first starting out any fitness routine, it is best to begin slowly. Concentrate on learning the correct form, precision breathing and good technique. Being patient with yourself is necessary if you do not want to get an injury that can set you back weeks in progress. It will also prevent sheer exhaustion, which can be dangerous.

Recruit a friend if you find that you aren’t attending to your fitness plan the way you want to. Your commitment to your goals will be easier if you have a friend to keep you motivated. Having an exercise partner can foster a beneficial sense of competition which may cause you to work even harder than you normally would.

Try running with a good friend. A motivated friend who is in great shape is the perfect choice. The reason is because when you are running with someone who is more fit, you may see them as a physical image of the goal you wish to reach. You will see what a person who is faster and fitter than you looks like, rather than being a vague notion in your mind. You will be inspired to push yourself harder, with the eventual goal of beating that person someday.

These tips and advice may become the first steps on your way to a fit and healthy lifestyle. Even if you have an already established fitness regimen, the information you read here is something different and could help you achieve much better results. The end result is important, of course, but there’s no one set way you have to achieve that result, so keep introducing new things.

Love Working Out? Learn How To Build Muscle Today!

Are you attempting to increase your muscle mass? Stop wasting your time on workouts that won’t properly build your muscle mass. If you really want to get strong and lean, then follow the advice that is presented here to maximize your efforts and increase results. Stop wasting time on exercises that don’t work and follow the tips we will outline here.

Vegetarians are seldom successful in building muscle! For every pound that you weigh, you need to consume approximately 1 gram of meat. The extra protein you consume will be stored and used to build muscle, giving you the results you are trying to achieve.

Try mixing up your workout routine. Your muscles will soon get accustomed to your workouts and you will cease to see positive results. Engage in different exercises each time you workout to ensure you work different groups each time. This will keep you motivated by staving off boredom.

If you are getting ready to run in a marathon or do something similar, do not try to increase your muscle mass. Getting a good cardio workout is essential, but it can diminish your efforts to gain muscle. If adding muscle is your primary goal, focus on strength training and reduce the amount of cardio your perform.

Repair and build your muscles by making sure to stretch post-workout. Hold a stretch for about thirty seconds if you are under forty years old. If you are past 40, you should hold it for twice as long. This will help to insure that you do not get injured after doing exercise to build muscle.

If you are trying to build muscle, make sure to eat enough protein. Lack of protein can lead to muscle loss, so it is important to maintain your intake of this basic building block for strong muscles. Try to consume up to a gram of protein daily for each pound you weigh.

Train opposing muscles while in the same session including your chest and back, or quads and hamstrings. Alternating like this will allow the tired muscle groups to rest while you work on the other groups. This method is also more efficient and allows you to increase your intensity since your workout is shorter.

When you think of building muscle, understand that this does not necessarily translate to becoming a body builder. There are several different muscle routines that should be considered. You may want to take a supplement if you are wanting to increase your muscle size.

Half Hour

Try eating protein rich foods right before and after you exercise. Taking 15 grams of protein a half hour prior to and a half hour after your routine will get the job done. You could do this by drinking one or two servings of milk.

A solid weight training workout will make you stronger. In practice, this translates to being able to handle heavier weights over the course of time. Gains are more dramatic at the start of your program. In the initial stages, you should be able to raise your maximum weight by about five percent after two workouts. If you have not been achieving your goals, then take a closer look to see if there is something you are doing wrong. If you feel weak during this workout session, it is possible you are not entirely recovered from your last session.

Be sure that you limit yourself to working out at about three or possible four times in a week. Your body needs time in between workouts to repair itself. Excessive workouts make you more vulnerable to injuries and can end up causing more harm than good.

If you have muscle groups that hold you back in certain exercises, consider pre-exhausting. An example is perhaps, biceps that fatigue well before your lats during rowing. Isolating your lats with an exercise like straight-arm pull-downs will help you to tire them out while allowing your biceps to relax. Because of this, lats will become pre-exhausted and your biceps will not limit you during rows.

As this article demonstrates, building muscle can be achieved through a number of different ways and some may work better for you than others. These tips can really help you out in bulking up. If you use the advice that was in this article, you will find that your workout results improve dramatically.

Weight Training Advice That Will Help You Fill Out Your Clothes

Are you fatigued a lot of the time? Do you have difficulty doing work that your colleagues seem to complete effortlessly? Are you fighting your weight? To eradicate this problem from your life you’re going to want to add in some weight training and exercise to your life, follow along and read to figure out how.

Some people mistakenly emphasize speed over technique while working out. Form and technique are extremely important in weight training and it is always better to go slow and focus on form, rather than speeding through a workout. Make sure you take your time and perform each workout correctly.

Keep in mind the “big three” and make sure they’re in your routine. Bench presses, squats and dead lifts help build bulk. These exercises simultaneously increase both muscle mass and strength. Include variations of them in your regular workout routines.

You also need lots of carbs when building muscles. Carbohydrates provide the energy required to complete your weight-training exercises; if you don’t consume enough of them, your body will turn to protein for its energy needs, slowing down your progress. Eat the correct amount of carbohydrates to get your body through its workout.

Eating enough protein is a great way to build muscle. One of the best ways to get the protein that you need is by utilizing protein shakes and supplements. These protein-rich products are best consumed after working out or before going to bed. Take one each day if you desire weight loss and muscle strengthening. But, if you want to increase mass as well as muscle, it is okay to have three daily.

Keep your workouts to a sixty-minute maximum length. After sixty minutes, your body will begin to produce increased amounts of the stress hormone, cortisol. Extra cortisol may block testosterone and your efforts at muscle development can be wasted. You can avoid this by keeping your workouts under 60 minutes in length, ensuring you get the most from your regimen.

You should make sure that the number of calories you consume every day is high enough. Plenty of health sites offer free calorie calculators to help you decide how many calories you need to be consuming. Ensure you’re getting your calories through lean meats and carbohydrates, and don’t forget produce to get you the vitamins and minerals you also require.

Try plyometric exercises. This type of exercise develops the fast-twitch muscle fibers that stimulate muscle growth. Plyometrics are similar to ballistic moves due to the fact that acceleration is required. As an example, if you were performing plyometric push-ups, you would allow your hands to spring off the ground lifting yourself up as high as possible.

It’s OK to cheat every now and then to get all you can out of your workouts. Using just a little of your body in order to pump out an extra couple of reps is an excellent method of increasing the volume of your workout. Don’t do this too much though. Always keep your rep speed controlled. Do not compromise your form under any circumstance.

Muscle Group

One problem many people have when trying to build muscle is certain muscle groups growing slower than others. Fill sets are necessary to pay attention to each muscle group necessary. Target the particular muscle group with 25-30 reps of a specific exercise a few days after you last exercised that group.

Eat a little protein both before and after you work out in order to maximize muscle gain. Taking 15 grams of protein a half hour prior to and a half hour after your routine will get the job done. You could do this by drinking one or two servings of milk.

Bodybuilding can improve your life in many different ways. It can greatly increase your energy levels, give you strength and stamina you didn’t know you had, and may even help you maintain an ideal weight. While building muscle is simple, it takes using the tips in this article to truly succeed, so use what you’ve learned and reach for the stars!

Top Muscle Building Secrets From The Pros

Good health is a choice you make, and the choice to build muscle is a great way to ensure your health stays good. The real question is, where do you begin? The following paragraphs contain valuable tips that will not only help you build muscle, but change your life forever. Take a look and find some terrific guidance for building the muscle you desire.

A lot of people who exercise end up putting more emphasis on speed than they should and less emphasis on technique than they should. Focusing on technique while doing your repetitions more slowly will significantly improve your results, regardless of the exercise you are working on. Be patient, stay focused and complete each rep correctly.

Animal based products, such as beef and chicken, can help you increase your muscle mass. Consume enough meat to amount to one gram of protein per pound of body weight. Doing this allows your body to hold more protein for muscle growth and improves the chances that you get the muscles you want.

The “big three” should form the core of your exercise routine. Squats, dead lifts and bench presses are the main weight training exercises. These will not only add some bulk to your body, but they will also help to condition you as well as improve your strength. Make these exercises a part of your weekly routine.

When trying to add muscle, eat an adequate amount of protein each day. Protein provides the building blocks that create muscles. When your body lacks the protein it needs to effectively build muscle, you will have much less success in achieving the muscle mass and physique you seek. Eat lean, healthy proteins at two out of three of your meals, and eat a protein-rich snack at least once daily.

Creatine Supplements

While using creatine supplements is beneficial, exercise caution during use, especially if using for longer durations. Avoid these all together when you face issues with your kidneys. Additional known complications include muscle cramps and compartment syndrome. Creatine supplements have even been linked with heart arrhythmia. Adolescents using this supplement are at the highest risk. Always take nutritional supplements cautiously and only as directed.

If you want to get toned, then use lower weights and more reps and sets. Target fifteen lifts, allowing for a minute break between each set. This can help to increase the flow of lactic acids, which help muscle growth. Doing this many times during each training session will produce maximum muscle building.

Eat tons of protein when you’re attempting to add muscle. Protein is essential for building muscle, and if you don’t get enough of it, it can actually make you lose muscle. You should eat one gram of protein for each pound you weigh.

A common mistake people make is consuming too much protein when starting their muscle building routine. By doing this, too many calories are being consumed and if a person is only exercising a small amount, fat can increase. Ease your way into a high-protein diet so that your body has a chance to adjust. Gradually raising your intake by two or three hundred calories at two- or three-day intervals is wise.

When you think of building muscle, understand that this does not necessarily translate to becoming a body builder. There are various muscle routines that you must pick from prior to working out. If you want to have very large muscles, then you will probably need to add some type of supplement to your workout.

Half Hour

When attempting to increase your muscle mass, it’s an excellent idea to consume foods that are rich in protein before a workout and immediately afterwards. Taking 15 grams of protein a half hour prior to and a half hour after your routine will get the job done. This is equivalent to about one or two glasses of milk.

Keep an eye on your calorie consumption when trying to build good muscle. You can eat either good calories or bad calories, and therefore, it is necessary to educate yourself about what foods are good for muscle building. At an extreme, a bad diet will lead to more fat instead of muscle.

It requires commitment and dedication to increase your muscle mass. When you’ve got those, everything else can fall into place with the proper knowledge. If you use the tips you just read, you’ll start looking forward to looking at the lean, muscular person you see in the mirror.

Experience The Power Of A Strong Muscle Development Regimen

Muscle building is not something that can happen over night. This is something that requires hard work and dedication in order to achieve your goals. The article below will teach you how to approach your muscle-building efforts. Remember these tips in order to get the best results.

Neither speed NOR weight is more important than technique! Form and technique are extremely important in muscle development and it is always better to go slow and focus on form, rather than speeding through a workout. Take your time, and make certain that you are performing the exercise correctly.

Remember carbs when you want to build muscles. Carbohydrates provide the energy required to complete your weight-training exercises; if you don’t consume enough of them, your body will turn to protein for its energy needs, slowing down your progress. By eating enough good carbohydrates, your body will function well and you will have the energy you need to finish your workout.

Creatine supplements should be used carefully, especially if they are used for several months or more. Those with kidney problems should not take creatine at all. Creatine can also lead to heart arrhythmia, cramps or muscle compartment syndrome. Teenagers are even more likely to have problems. Only take these supplements under the care of a doctor.

You must ingest quite a bit of protein in order to build up muscle. A simple way to make sure you consume the proper amount of protein is to drink protein shakes and consume other protein supplements. Such beverages are especially useful following exercise and just prior to bedtime. If you wish to lose weight as you build muscle, consume about one a day. But, if you want to increase mass as well as muscle, it is okay to have three daily.

Provide your body with plenty of the right fuel on exercise days. Consume a few extra calories about 60 minutes before you begin your workout. That doesn’t mean you can overeat when you are scheduled for a workout, but just be sure to eat a bit more on those days and less on the days you aren’t going to be weight training.

A post-workout stretch is as important as stretching before you get started. Those under forty should spend thirty seconds holding each stretch. Anyone over the age of forty should hold stretches for sixty seconds at the minimum. Stretching properly protects you from injuries related to working out.

It is not necessary to get too ripped when muscle building. A variety of muscle development routines are available, and it is up to you to choose the one appropriate to you before beginning. Depending on how large you want your muscles, you may want to consider adding a supplement to your diet.

Drink plenty of water when you are trying to build muscle mass. You can injure your muscles if you do not keep your body well hydrated. Further, staying hydrated will help you gain muscle and keep your muscles solid.

Know your limits, but don’t stop doing a particular exercise until you know you have nothing left. You want to try and push yourself to your limit during every set. Don’t stop until you’re unable to do even a single more. It may help to reduce your set lengths in the beginning if you get overtired.

Half Hour

Eat a little protein both before and after you work out in order to maximize muscle gain. Taking 15 grams of protein a half hour prior to and a half hour after your routine will get the job done. To get an idea of how much 15 grams is, think a couple of glasses of milk.

Your routine should consist of three or four workouts in a week. This allows your body to repair and regenerate itself between workouts. Working out a lot more than you can handle could injure your body, making it counterproductive in the end.

You should put as much hard work into your diet as you do your training. To build muscles, you’ll need to have good protein intake as well as consuming less fat. Do not assume that you should do this by simply eating more. Instead, you should make it a point to consume a balanced diet. Consider using a protein supplement and taking vitamins for faster muscle growth.

Try using the technique of pre-exhaustion to prevent certain muscles from setting limits for you during a particular exercise. As an example, you might have weaker biceps that fatigue before you can complete lats on rows. A good fix for this is to do an isolation exercise that doesn’t emphasize the bicep muscle, like straight arm pulldowns. Your lats will already be tired, allowing your biceps to keep pace with them as you exercise.

Aim to do bicep curls more effectively. Most people don’t move the barbell past the point where it is parallel to your body, thereby not getting the full results of the exercise. The top of the curl is actually the part which requires the most effort. The problem can be solved by performing barbell curls in a seated position.

What you’ve read here will equip you with the knowledge you need to immediately begin building your muscles. With what you’ve learned here, you should be ready to safely build your muscle mass to the point you wish to reach. If you stay dedicated, you will see results.