So many people want to build muscle but don’t actually know how to get there. Getting into the gym is definitely a good start, but it’s not enough to see real results on its own. It can be frustrating to go to the gym every day and never see real gains.
If you’re looking to build more muscle, look no further. Here, we’ll break down nine simple muscle-building tips to help ramp up your gains and help you see real progress faster. Read on to learn more!
1. Eat More
It has often been ingrained into us that eating more means we’ll gain an unhealthy amount of weight. It’s true that eating more will lead you to gain weight, but this isn’t something to be scared of!
On the contrary, eating more means you will have a positive energy balance, allowing you to gain muscle. However, you want to be aware of your specific needs to make sure you’re eating a balanced amount.
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2. Train Heavy…
In order to build muscle, you do have to challenge yourself. It’s ok to start off with low reps of a heavier weight in order to build pure strength. This allows you to break down current muscle fibers so they can fuse and rebuild even bigger and stronger.
3. …But Not Always
That being said, you can’t train heavy all the time. You should challenge yourself, but pushing your body to the absolute limit every day is not sustainable and you will find recovery much more difficult.
4. Allow for Recovery Time
Recovery is an incredibly important component of your training. Muscle building doesn’t actually happen when you’re in the gym – it happens when you allow yourself to rest and rebuild. Make sure you’re getting plenty of sleep.
5. Get Your Protein
Yes, it may seem cliche, but protein is a powerful tool to help you build muscle. You should be eating protein with every meal, and aim for around 1 gram of protein per pound of body weight per day.
6. Multi-Joint Exercises
Isolation exercises are great in moderation, but the bulk of your workouts should involve functional, multi-joint exercises. This means focusing on exercises that target multiple joints at once, like rows, deadlifts, and squats.
7. Stay Hydrated
Every time you push your body in a workout, you are losing water. Dehydration can greatly impair muscle recovery and building, so make sure you are always drinking water before, during, and after your workouts.
8. Carbs After Working Out
Taking in carbohydrates after working out can help to fuel your recovery. Carbohydrates help to raise your insulin levels, thereby slowing down your rate of protein breakdown. This helps to increase your recovery rate.
9. Supplementing Muscle Growth
Finding supplements that work for you can make a major difference in your muscle-building journey. For example, taking SARMs (or Selective Androgen Receptor Modulators) can help you to recover faster.
Muscle Building Tips for Everyone
Hopefully, now you have an arsenal of muscle building tips that you can use to create real results for yourself in the gym. Always be safe and listen to your body and go after it!
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