Squatting And Deadlifting Twice a Week to Build Muscle
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To get the most out of your
strength-training routine, work smart, not hard. Focusing on squats and
deadlifts twice a week can be an effective way to build muscle -- if you
work at the right intensity and take proper care of your body between
sessions. Talk to your doctor before beginning any exercise program.
Squats and Deadlifts
Squats
and deadlifts are both compound exercises, meaning they work more than
one muscle group simultaneously. Squats work your entire lower body, and
deadlifts build on squats by adding an upper-body component. If you
plan to lift weights twice a week -- the Centers for Disease Control and
Prevention's recommended minimum for strength training -- compound
exercises like these allow you to strengthen all your major muscle
groups in relatively little time.
Overloading Muscles
To
build lean mass and strength, you must fatigue your muscles during your
workouts, then give them time to rest. You should be able to complete
eight to 12 repetitions of an exercise before your muscles are too tired
to perform the movement again -- if you can complete more than 12
repetitions, you are not working intensely enough to build muscle mass.
When you can complete 12 deadlift reps, add weight to your barbell or
dumbbells; vary your squats with side lunges and single-leg squats to
force your body to keep adjusting.
Efficacy
According
to exercise physiologist Pete McCall, you can get the most out of your
workouts by doing three to five sets of each exercise, with about 45
seconds of rest between sets. If you notice after a few weeks of
training that you are no longer gaining strength as rapidly, consider
adding one more workout to your week or rotating in new exercises. Try
targeting other muscle-group combinations with compound exercises such
as lunges with a medicine ball, rowing and yoga. Always rest for at
least one day between workouts.
Nutrition
No
matter how wisely you exercise, you need proper sports nutrition to see
gains in muscle mass. For best results, eat balanced meals consisting
of lean protein, complex carbohydrates, healthful fats and plenty of
fruits and vegetables. According to the Academy of Nutrition and
Dietetics, 15 to 20 percent of your daily calories should come from lean
protein sources, such as low-fat dairy products, chicken and turkey
breast, tofu and legumes. Your body uses protein to build and maintain
muscle, so be sure you consume enough each day.
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