Weight training can be hard to do. In addition, you won’t receive any instant gratification because it’s a process that takes some time to produce results. Therefore, you should make sure that you are following the right methods in building up your muscles. Below is advice for doing so.

When doing squats, be wise. Move the bar down toward your back, making sure to hit the area near the middle of the traps. This balances out the concentration of muscle, and it allows you to squat additional weight that would be impossible otherwise.

Keep track of your lifting and set goals for yourself. Keep increasing the weight you try lifting. Also, try to improve how many reps you are able to finish at different weights. Compete with yourself to make it more fun and interesting.

Eating plenty of protein is highly beneficial towards the building of muscles. A good way to get all of the protein needed is to consume supplements and protein shakes. These shakes work very well immediately after you workout and right before you hit the sack. In order to drop pounds while also building muscle, try to drink one of these on a daily basis. Try having three a day when you want to get bigger while building muscle.

Don’t work out for more than sixty minutes. After 60 minutes of exercise, your body starts to produce more of the stress hormone, cortisol. Cortisol blocks testosterone–a hormone that promotes muscle growth–and undermines all of the work you are putting into building muscle. Making sure that workouts are less than an hour helps you to get the best results.

Drink a protein shake 30 minutes before you begin lifting weights. Your muscles will get fueled up for the workout and you won’t feel too full. This will make your workout more effective. Try making a shake from low-fat yogurt or milk and protein powder.

Building muscle is a difficult endeavor. Once you know what to do, though, you can feel more confident that your efforts will eventually yield fruit. Use the information found in this article, in addition to your current knowledge, to achieve the body you desire.