Whether your goal is to get stronger or bigger, it’s always beneficial to build muscles. Although muscle building isn’t easy as it seems, it doesn’t mean that you can’t achieve the muscles you’ve always dreamed of.
More often than not, building muscles requires more time and effort to get results. Other than your strength training routine, lifestyle choices and diet may also play an important role. Take note that you can’t build muscles if you’re eating the wrong food or supplements.
If you’re serious about building muscles over time, below are some of the tips you may consider:
Fuel Your Body
One of the key tips to build muscles over time is to eat for muscle growth. It may include a healthy, balanced diet combined with a calorie-rich protein source, like Optimum Nutrition Serious Mass.
When building muscles, you’ll struggle in losing weight when you’re exercising and cutting calories at the same time. If you drop your food intake, it’s best to maintain your protein intake and lessen refined carbohydrates and fat.
It’s also important to eat protein before and after your weight training. Taking protein 30 minutes to an hour before training can help induce muscle-building effects. Depending on your preferences, it can be ½ cup of diced and cooked chicken or just a soy or whey protein drink.
The Right Exercises
To build muscles effectively over time, you must use the proper weight training exercises.
Such exercises may include bench press, squat, and deadlift. These multi-joint or compound moves can definitely build muscles since it can cause an increase in testosterone, which is an important muscle-building hormone.
Set Doable Timelines And Goals
When building muscles, monitor your progress, be patient, and set reasonable goals. The best body is the result of hours of effort and the right workout and diet.
No matter what your experience in muscle building workouts, start slowly and never be discouraged if your progress isn’t as fast as you’d want. The health and fitness you attain will be the assets that would stay with you as long as you train consistently.
Take Advantage Of Calorie Deficits
If you like to boost muscles or maintain them in the weight loss stage, try to eat well while you’re exercising, most particularly before or after exercising.
You should also eat less on the days you don’t keep a caloric deficit. But never use it as an excuse for you to eat too much during your exercise days.
Generally, a caloric deficit is the shortage in the amount of the consumed calories relative to the number of required calories to maintain your current body weight. This deficit may be made by lessening calories consumed.
Eat Enough Carbohydrates
If you’re exercising hard with circuits, cardio, or bodybuilding workouts, you’ll require sufficient carbohydrates. These can fuel your efforts and will help you keep the amount of glucose in your body, which is essential for muscle growth.
Depending on the volume and intensity of your training, consume at least 4 grams of carbohydrates per pound of the bodyweight every day.
Maximize Your Rest
Muscle repair, recovery, and building happen during sleep or at rest. Hence, make sure that you get enough sleep. Failure to do so may just waste your efforts as it may result in injury and illness.
A minimum of 7 hours of sleep at night is recommended because getting less than that regularly may cause you to increase your sleep debt. This may put brakes on muscle growth, increasing muscle degradation instead.
Give Your Body Enough Time To Recover
Muscles will grow between workouts, so prioritize recovery as much as possible. In practice, it means consuming more protein, eating healthier, and not training too much. You may take at least 2 days off every week to let your muscles completely recover.
Non-stop training or training at a very high-intensity frequently without giving your body enough time to recover and rest may hurt your efforts on muscle building. As mentioned, take at least 2 days off every week to enable your muscles to completely recover.
You can maximize your downtime’s effectiveness by performing light activities, such as cross-training, yoga, foam rolling, or cycling.
If you’re consistent, focused, and patient with your recovery and workouts, you’ll see results in no time.
Consider Doing Interval Training
In terms of cardio, the best way for you to lose fat and keep muscles is through interval training. It won’t only help you get much fitter, but it can also boost your metabolism. Sprints may be brutal, but these are effective, especially if it’s done once a week.
Sprints may be done through cycling or running outdoors or on a stationary bike, treadmill, or cross-trainer in your home. Once you’re done warming up, sprint out for 30 seconds, recover and rest at a slow pace for a minute, then repeat for up to 20 minutes.
Enhance Your Technique On Muscle Building
One of the best ways to build muscles at any age is to use the right technique. If your muscles don’t activate properly, you’ll fail in building muscles. If possible, avoid cheating when lifting and use the momentum to get the weights up.
It’s also essential to keep a speed of lifting and don’t let the weights fall with gravity. Find ways to boost eccentric loading by starting with a longer tempo on lowering motion.
A common problem is that some perform the same workout program for years or months. Reps, sets, exercises, and loads must change every 3-6 weeks. To lessen injury due to central nervous fatigue and pattern overload, consider alternating between intensification and accumulation phases every cycle.
For optimum muscle growth, your workouts must be periodically structured. In this way, the majority of workouts should have moderate loads and push volume, while focus on training at a higher intensity by using heavy weights.
Getting lean and strong doesn’t happen overnight. For you to effectively build muscles, you have to work hard for it and incorporate those tips.
However, since every person is unique, it’s best to consult your healthcare practitioner about the right diet and exercises that’ll be fit for your goals and needs. In this way, you’ll save your time and effort in doing the wrong workout for building muscles.