If you’re tired of being the skinny guy in the crowd, want to impress a lovely lady, or want to build your confidence, building muscles is a great way to accomplish those goals and improve your health. Factors like age, current physical fitness level, and weight-lifting experience are unimportant. If building muscle is your goal, use the tips below as you begin the journey. You’ll soon see a brand new, bigger, buffer person staring back at you in the mirror.
Lift More Weight
It may seem like a no-brainer, but it’s worth mentioning. Increasing the weight you lift is important during any strength training strategy. A good rule of thumb is to increase the weight by 5% to 10% each week once you acclimate with the current weight you’re lifting.
Gradually increasing the amount of weight you lift can benefit the size of your muscles, your confidence, and your self-esteem. Use proper form when lifting and complete a variety of compound exercises such as deadlifts, squats, and bench presses to increase your strength levels and build muscle.
Do Compound Exercises
Resistance exercises are great when losing weight or maintaining good health. The exercises aren’t so beneficial when your goal is building muscle. Switch to compound exercises and achieve faster, easier muscle growth.
Compound exercises work several muscle groups simultaneously, reducing workout time and increasing the benefits of your workout.
Squats and deadlifts are great compound exercises, as mentioned above. You can also kickstart your path to muscle growth using the following compound exercises:
- Bench presses
Enhance Muscle Growth With Workout Supplements
Workout supplements offer different benefits. Products like creatine and whey protein provide massive muscle fain fast. Bodybuilders and others who want massive muscles use these products.
Packed with amino acids, nutrients, and other compounds that support muscle growth and recovery, workout supplements dont stop at building big muscles. They also help increase muscle strength and power, allowing you to back up those big muscles as you perform more reps and lift heavier weights.
Not all workout supplements provide exemplary results. That is why researching products before purchase is so important. Select products recommended by others, like those available from VitaSave. Shopping online for workout supplements ensures convenient shopping and fast delivery directly to your front door.
Rest & Recover
Muscle growth occurs during the recovery phase, not the actual workout. Many bodybuilders do not understand the muscle growth process and attempt to work out more than necessary. Overworking the muscles can lead to serious injury and burnout.
Rest and recovery are critical in the muscle-building process. As a general rule of thumb, you need at least seven hours, preferably nine hours, of sleep each night. You should also be mindful of rest days and take them between workouts, even when you feel pumped and ready to roar.
Increase Calorie Intake
Consume more calories than you burn if gaining muscle is your goal. Experts recommend consuming an additional 500 calories per day to facilitate muscle growth. Do not indulge in the wrong foods, however, since healthy, nutrient-dense foods help prevent body fat.
Good foods bodybuilders should include in their diet:
- Lean Proteins: Fish, turkey breast, egg whites, legumes, and lean beef are great sources of lean protein. Consuming lean proteins aids in both muscle growth and recovery.
- Complex Carbohydrates: Brown rice, oatmeal, quinoa, and sweet potatoes are examples of complex carbohydrates bodybuilders can consume during training season when building muscles.
- Vegetables: Vegetables provide vitamins and minerals the body needs to recover. Consume fresh, leafy greens and cruciferous veggies for a balanced diet.
Protein is essential for muscle growth, repair, and maintenance. Eat one gram of protein per pound of body weight per day during training season. For example, a 180-pound man would consume up to 180 grams, or 0.4 pounds, of protein per day.
The above list contains great sources of lean protein. Include a few of these sources in your diet during training season, and watch how fast your muscle size increases.
Consistency is Key
Building muscle doesn’t happen overnight, nor will it happen if you aren’t dedicated to your craft. When you consistently work out and use the right strategies to increase muscle size, you’ll notice a huge difference -although it does take time. Do not set yourself up for failure by expecting too much, too soon. Instead, remain consistent in your diet and workout, and expect to see a huge difference in the weeks ahead.
Hire a Personal Trainer
Personal trainers make building muscle much easier. Invest in their services if the budget allows. When a personal trainer assists in your workouts, it’s like having a best friend there to support, encourage, and root you on. This friend, however, is the expert we all need by our side. A trainer can create personalized diet and workout plans, provide workout tips, and more. Working out with a personal trainer eases the stress that sometimes accompanies muscle-building.
Along with our recommended tips, include the following information in your bodybuilding regimen for the best results.
- Stay hydrated: Water delivers nutrients to our muscles. This helps provide the building blocks needed to grow muscles. Water regulates many other body functions that promote muscle growth and recovery. Ensure you consume 10 ounces of water for every 10 to 20 minutes you work out, up to three gallons per day.
- Listen to your body: Your body knows what it needs; listen to its cues. Foregoing cues from the body can lead to injuries, mental exhaustion, and burnout. Prevent these issues by listening to your body and adjusting workouts as necessary.
- Progressive Overload: You will go nowhere fast if you do not train with progressive overload, which requires gradual weight increases.
Increasing your muscle size can be a daunting task, although results happen through patience, persistence, and dedication Use the tips here if you want to build muscles without some of the challenges many bodybuilders experience.