If you’re looking to gain muscles, the right workouts are just half of the battle—you also need to use sound nutritional strategies and supplements like protein shakes and energy drinks to get the most out of your sessions at the gym. But be careful! While these tips can help you maximize your muscle gains, it’s important to remember that overtraining or eating too little can hinder your progress instead of helping it.
For more information on how to get the most out of your muscle-building journey, check out this article on how to gain muscles.
1) Lift Heavy
It’s as simple as that. But, of course, there are a few things you need to keep in mind when lifting heavy.
1. Start slowly and gradually increase the weight.
2. Use proper form.
3. Warm up before lifting.
4. Don’t overdo it.
5. Give your muscles time to recover between workouts.
6. Eat a balanced diet.
7. Stay hydrated.
8. Lift with a partner or trainer so you can use more weight or push yourself harder than you would on your own.
9. Don’t forget about rest days; even if you don’t want to take one, try taking an active day off by going for a walk or bike ride instead of lifting weights.
2) Take Time to Rest Between Sets
Getting enough rest between sets is critical for muscle growth. For your muscles to grow back bigger and stronger, they need time to recover.
If you don’t give your muscles enough time to rest, they won’t be able to properly repair themselves and grow.
Take a few deep breaths during this time to help speed up the recovery process. Use Compound Exercises: Compound exercises are exercises that use more than one joint or muscle group at a time. Examples include squats, bench presses, and push-ups. These types of exercises will help you build more muscle than working on just one body part at a time with isolation exercises like bicep curls or triceps dips because they require more energy expenditure (calories).
Compound exercises also have the added benefit of requiring larger ranges of motion which can lead to increased stimulation of stabilizing muscles that assist with performance and prevent injury from weight training injuries like rotator cuff issues or low back pain.
3) Eat Enough Protein
To build muscle, you must take in protein. Your body uses protein to build new muscle tissue, so if you don’t consume enough of it, you won’t see any results.
To figure out your daily recommended protein intake, aim for the general amount of 0.7-1 grams per pound of body weight.
So, if you weigh 150 pounds, you should be eating between 105 and 150 grams of protein per day.
4) Eat a Balanced Diet
1. Eat a balanced diet. Your body needs certain nutrients to build muscle, so make sure you’re getting enough of them.
This means eating a variety of healthy foods, including lean protein, fruits and vegetables, and whole grains.
2. Get enough protein. Protein is essential for muscle growth. Aim to consume 0.8-1 grams of protein per pound of body weight per day. Good sources of protein include chicken, fish, eggs, dairy, and soy products.
3. Eat more calories than you burn. To gain muscle mass, you need to consume more calories than you burn each day.
If you have any kind of caloric restriction, such as in your diet, try eating 500-1000 more calories per day than what you’re used to.
4. Stay away from processed foods and sugars in excess.
5) Drink Plenty of Water
Dehydration can limit muscle gains, so it’s important to drink plenty of water throughout the day. Try to drink eight glasses of water a day, and more if you’re exercising frequently.
You can also get water from other drinks like tea and juice, but make sure to limit sugary beverages.
6) Get Adequate Sleep
One of the most important things you can do to see gains in muscle is to get adequate sleep. Most people need around eight hours of sleep per night, but if you’re trying to build muscle, you may need even more.
Shoot for at least six to eight hours of sleep per night, and try to get to bed early enough that you’re not waking up too close to your alarm clock.
You’ll also want to make sure you’re sleeping in a dark room and avoiding any electronics before bedtime as the light from screens can interfere with your body’s natural sleep cycle.
7) Don’t Skip Your Workouts
It’s important to stay consistent with your workouts if you want to see results. That means no skipping! Here are a few tips to help you stay on track:
1. Set yourself a goal and write it down. This will help keep you accountable.
2. Find a workout buddy who will help motivate you.
3. Schedule your workouts into your day so that you make time for them.
4. Choose a workout that you enjoy so that it doesn’t feel like a chore.
5. Start small and gradually increase the intensity of your workouts as you get stronger.
6. Make sure to warm up before each workout and cool down afterward.
8) Periodize Your Training
If you want to gain muscles, you need to periodize you’re training. You must stay focused on the plan at hand.
You can’t just go to the gym and work out randomly. You need to have a specific goal in mind and work towards it.
9) Train at the Right Intensity
There’s no one-size-fits-all answer to the question of how hard you should train when trying to gain muscle.
First, make sure you’re training at a challenging intensity. This means that you should be pushing yourself outside of your comfort zone and feeling like you could not do another rep or set.
Second, pay attention to exercises that target multiple muscles at once. This regimen of exercises will help you gain size and strength faster than by isolating individual muscle groups.
Third, make sure you’re eating enough calories and protein to support muscle growth.
Fourth, don’t forget about rest and recovery.
Fifth, use progressive overload principles to keep challenging your muscles. Sixth, vary your training routine regularly to avoid plateaus.
10) Use High Repetition Supersets
In a superset, two exercises are performed back-to-back without rest in between. For example, you could do a set of 12 squats followed immediately by a set of 12 overhead presses.
Supersets can be done for any two exercises, so long as they target the same muscle group and are not done for the same muscle group.
For instance, it would be okay to superset bicep curls and triceps extensions but not squats and lunges because they target different muscles (quadriceps vs hamstrings).
A good rule of thumb is that if one exercise works one muscle harder than the other exercise then they should not be paired together because fatigue will accumulate more quickly in the weaker muscle group.
An additional benefit of high repetition supersets is that your heart rate stays elevated for longer which can help burn more calories than if you did them separately without stopping in between.
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