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examine yourself to decide what things you can do and what things you cannot
do. This gives you a starting point to establish your goals. When evaluating
your body, consider both composition and weight. When attempting to gain
muscles, you should attempt to have a diet rich in fresh, whole foods. Don't
eat foods loaded with preservatives or fillers, which are bad for your immune
system. Healthy foods are good for immune systems and help to build muscle. Use
variety in your gripping when focusing on the back. A mixed or staged grip,
during deadlifts and rack pulls, will help you to increase your strength.
Staggered grips help twist the weight bar in one direction, working your
muscles a certain way, while an underhand grip twists the weight bar in the
opposite direction, working your muscles differently. That way, you can prevent
the bar from moving erratically over the hands. Try to eat between 20 and 30
grams of protein during each meal. This will help you eat enough protein every
day to build your muscles. It's easier to get the protein you need if you get
it over the course of the day, rather than trying to get it all at once. For
instance, if your body requires 180 protein grams daily, eat six meals a day
and have 30 grams at each meal. Make sure to continue your cardio exercises.
While it may seem that cardiovascular exercises contradict muscle building,
they are crucial in keeping your heart healthy. Try to perform these types of
exercises for twenty minutes, at least three times per week, to keep your heart
in shape. You should take a few minutes to stretch before you start working
out. You'll be less likely to get injured lifting heavy weights if you warm up
first. By avoiding injury, you ensure that you can work out more consistently
and frequently for optimal results. Adults who are looking to build their
muscle should look into a supplement called creatine. Creatine has been shown
to help you add bulk. It has been used for many years as a supplement for
weight training. That said, if you are a minor, you should not use any
supplements at all, as it could interfere with bodily development. Do not be
tempted to take steroids.