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Wednesday, September 23, 2020

15 Amazing Tips to Help Build Muscle

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Are you looking to gain muscle fast? Try out the following tips.

  1. You should check your genetics because they also play a part in your muscles. If your genetics favor less muscle, it might be the case, but you can always try more ways to increase it altogether. On the other hand, if you’re male or young, you have a higher likelihood of gaining muscle.
  2. You should consider high volume but medium intensity workouts to gain muscle. With volume, you should increase your reps and sets while intensity favors how much weight you’re lifting. For each strength training exercise, you’re doing, you should do 10 to 15 lifts with a few breaks after each set. When you exercise intensely, lactic acid will cause a burning sensation in your muscles and stimulates growth. It is all caused by the increase in the production of the growth hormone.
  3. Push yourself to do more sets with until you’re completely fatigued. If you’re doing an exercise with 3 sets, you can start by lifting weights for about 15 reps in the first set then reduce every other set by 2 reps until you do 11 reps in your last set. Even when you’re tired, you should reach the maximum effort for every set.
  4. Don’t forget the 3 important weight training exercises which are squats, bench press and deadlift. That way, you can build your strength, bulk and condition. You should include these exercises in any form as long as you’re doing them in each workout routine.
  5. You should exercise at least 3 times every week. If you do 3 sessions every week, you should have enough volume and stimulate your body to start creating muscles. If you have been exercising for a long time, you can try more sessions, but beginners can start with 1 or 2 sessions till they reach the average.
  6. Don’t do marathon-training exercises and try to build muscles at the same time. It’s not prudent to mix cardio and strength training. It is a good fitness combination, there’s no doubt about that. However, the training biochemistry and physiology are contradictory of each other. Eventually, you will not maximize the expected results. Rather you should concentrate on one option.
  7. Make sure you are eating properly and taking the right supplements to maintain muscle growth. You will have a hard time building muscle when your body is in a weight loss mode while you’re cutting calories and exercising. You can reduce your food intake, but you should maintain your protein intake, reduce your fat and refined carbohydrates intake for the best results. When taking supplements, be sure to watch your blood pressure.
  8. During weight loss, you should cycle your food intake. If you’re trying to increase your muscles or maintain them during a weight loss phase, make sure you’re eating well on the days you’re exercising. Try to do that before and after your exercise and cut back on the days you’re not exercising. Of course, you shouldn’t overeat on the days you’re exercising hoping for any good results.
  9. Start measuring your body fat. Don’t be discouraged if there’s no change in your weight when you’re strength training. It’s because you’re increasing muscle while losing fat. It’s tough to achieve these results but any loss or gain in your weight is a good sign of fat or muscle movement.
  10. Always eat enough protein. Regardless of your training regimen, you need 1 gram of protein per a pound of your body weight for the best results with muscle gain. Taking a little less or more will not make a huge difference. You can stay away from protein supplements if you’re taking a lot of lean proteins every day. However, if you choose to take supplement drinks, you can’t go wrong with soy, whey or skimmed milk. You don’t necessary need amino acid supplements.
  11. Make sure you’re eating enough carbohydrates. Keep in mind that tough bodybuilding, circuits or cardio exercises take up a lot of energy, so your body needs to replace the fuel and maintain enough glucose levels. If you don’t eat enough carbohydrates, the muscles will be broken down for proteins and carbohydrates. Stay away from low carb diets. You can take between 2 and 3.5 grams of carbs per a pound of your body weight depending on the volume and intensity of your training.
  12. Take some protein before and after your training. By taking between 10 and 20 grams of proteins at least half or full hour before training will improve your body’s muscle building capability. You can take one or two glasses of milk or a supplement drink of soy or whey protein for the best results. Take the same amount of protein at least an hour or half after your training with some carbs and creatine for the same effect.
  13. Consider taking a creatine supplement but the results might differ from that of other people. The supplement will allow your body to withstand tougher and longer training sessions improving muscle growth. However, for the best results, you’re supposed to use lesser supplements with your training sessions.
  14. Get enough rest and sleep. When you’re sleeping or rest, your muscles will start recovering, healing and growing. You should make resting a top priority when you’re looking to boost muscle growth otherwise you might result to injuries.
  15. Don’t set unrealistic goals rather you should monitor your progress and start being patient. If you want to look good and muscular, you need to put a lot of effort into it. Follow your workout regimen to the letter and stay focused on your goal for the best results.
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Disclaimer: This article is purely informative & educational in nature and should not be construed as medical advice. Please use the content only in consultation with an appropriate certified medical or healthcare professional.

Editor
Editorial Staffs at Healthtian, A team of Writers.
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