We all want a ripped body with bulging biceps and 6-pack abs, but few of us have the grit to stick it out and develop those muscles.
If you have decided to start your body-building journey, you have a lot of pain, sweat, and tears ahead of you, but the pain is definitely worth the gain.
The good news is, you don’t have to suffer alone. As you prepare to take your muscles into overdrive, we’ll help you out with 10 muscle-building tips to ensure you grow your muscles the right way.
Let the gains begin!
Establish a Routine
To successfully gain muscle and keep it, you must have a strict routine. When you arrive at the gym, you need to know exactly what you will do in that session and which muscle groups you’ll target.
Track your progress and set realistic goals. Achieving your goals and targets will motivate you to push through the pain and train even when you don’t feel like it.
Be patient with your progress. Muscles take hours of sweat and hard work to build. Rushing your progress will only result in injury, making your goals harder to achieve.
If you are looking for inspiration, check out these Crazy Mass reviews. These success stories will motivate you to keep hitting the gym.
If you’re going to spend hours in the gym, you’d better use that time wisely. Exercises like bicep curls are fine, but they only target one muscle in isolation.
Make the most of your training by focusing on multi-joint movements, exercises that target multiple muscle groups at once. These exercises include squats, deadlifts, pull-ups, and the barbell bench press.
Utilizing multiple muscles also allows you to lift more weight, a key factor in muscle growth.
Muscular hypertrophy refers to an increase in muscle size and growth. The most effective way to achieve hypertrophy is by lifting heavier weights. Obviously, lifting heavier weights is more challenging, so you won’t do as many reps.
Heavy training is ideal for multi-joint exercises like the ones mentioned above.
Remember, the goal is not to lift impossibly heavyweights before you are ready. Lift what you can while maintaining proper technique.
Start your workout with some heavy training of around 3 to 5 reps. Follow this with some high repetition exercises, getting the best of both worlds.
Prioritize Muscle Building
Mixing cardio and weights is a great way to maximize your fitness, but it may not maximize your gains.
If gaining muscle is your priority, you will need to carefully monitor the amount of cardio that you do. Too much cardio draws on the same resources needed for building muscle, leaving you drained and unable to perform in the gym.
That doesn’t mean you need to ditch the cardio completely. 2-3 days of light cardio can actually complement your gains. Cardio gives you a higher work capacity and quicker recovery time at the gym.
Injuring yourself while working out is a major setback. You’ll have to take time off from the gym to allow your injury to heal, undoing hours of hard work.
Don’t be tempted to go for broke, lifting the heaviest weights you can find. Start with manageable weights, and learn to do each exercise correctly. If in doubt, ask a personal trainer to show you the correct form. They will show you how to build muscle safely.
As you start to lift heavier weights, protect your lower back with a safety belt. Back injuries can plague you for years, so it is worth taking extra precautions when necessary.
When building muscle mass, rest is just as important as training. As you exercise, your muscles develop tiny microtears. When allowed to heal, these microtears will accumulate to form muscle mass.
If you don’t give microtears enough time to heal, it can lead to muscle strain or even permanent damage. A good workout routine should include 3 or 4 workouts per week.
Make sure you get plenty of sleep too. A large portion of muscle building and recovery takes place as you sleep while your muscles are relaxed. Aim for 8-9 hours of sleep per night.
As your body builds muscle, it is constantly burning fuel provided by food. To ensure your body has enough nutrients to feed on, try to eat every 3-4 hours.
To get an idea of portion size, take the number of calories your body needs in a day, and divide that number by six. This is roughly how many calories you should eat per meal.
If you are trying to cut calories, eat less on the days you are not training, but don’t skimp on the calories when working out.
Eat Plenty of Protein
Protein is vital for stimulating muscle growth and strength and repairing damaged tissue. Protein also prevents muscle loss during weight loss, so if you are trying to cut body fat, pay attention to your protein intake.
This doesn’t mean you need to binge eat protein. You should only be eating around 1 gram of protein per 1 pound of body weight.
Protein can be found in chicken, fish, eggs, milk, beans, and nuts. If you are battling to get enough protein from these clean foods, you can add a protein shake to your daily regimen.
Eat More Carbs
Your body burns through a lot of energy when you are doing intense workouts and gaining muscle. Your body gets this energy through carbohydrates, so it is important to make sure you are eating enough carbs.
Carbs are especially important post-workout as they help to replenish your glucose levels. If you don’t eat sufficient carbs, your body will break down protein from your muscles to produce more glucose, resulting in muscle loss.
You should aim for 55% to 60% carbohydrate consumption if you want to gain and keep muscle.
After an intense workout, it is normally recommended to eat a banana or drink a protein shake. But sometimes, after all that hard work, you deserve a treat.
The good news is, there are a few post-workout junk foods that are beneficial.
One of them is ice-cream. The sugar in ice-cream provides your body with a much-needed insulin spike, preventing protein breakdown and promoting muscle growth.
These Muscle Building Tips Will Have You Looking Ripped in No Time
Building muscle isn’t easy. It takes a lot of discipline and determination to get your body into peak physical condition.
Luckily, you don’t have to go on this journey alone. These muscle-building tips will guide you in the right direction, helping you achieve those gains the right way!
Browse through the rest of our blog for more inspiring content!