You’ve made a resolution to get to the gym. Maybe you have decided to make it a new year’s resolution. Or maybe you do it because it is good for your health.
You can gain muscle for many reasons. It could be for sport reasons or to look better and impress.
It doesn’t matter what the reason, it can be difficult to build muscle. But it is possible if you are determined and have the time and the will to do it.
All that said, here are some tips to help you build muscle. Keep scrolling to learn more.
- Maximize Muscle Building
Your body will require more protein to grow your muscles. It will be more difficult to build muscle if your protein levels are low.
This will make it more difficult for your body to break down new proteins. Your body should consume approximately 1 gram of protein for every pound.
This means that 120 g of protein is required for a 120 pound person. You should also consume 120 g of carbohydrates and fats to get the same amount.
- Eat More
In addition to eating more protein, you’ll also need more calories. To get that extra protein and calories, you can eat more of the following:
- Eggs are an excellent source of protein, fats and B vitamins.
- Salmon is high in omega 3 proteins and rich in vitamins
- The chicken breast is full of protein and many B vitamins.
- Chickpeas contain a lot of protein and carbs.
- Milk is rich in protein, carbs, and fats.
- Brown rice has a lot of carbohydrate in addition to lots of protein.
These are only a few foods you can eat to support your muscle growth. You can also look into other supplements at places such as the Supps House, which offers a wide range of supplements.
- Do not work small, but big
You don’t have to do Bicep Curls. If you are looking to build muscle, you should be doing exercises that target multiple joints and muscles.
For example, dumbbell rows can be used to challenge your biceps and lats. This will allow you lift more weight if you use more than one muscle. This will encourage you to combine your muscles.
To maximize your workout, it is important to include deadlifts, pullups, squats, and bench presses.
- Train Heavy
Strengthening muscle and strength takes a lot of training, but you need to make sure that your workouts are safe and effective. Your muscles will be challenged concentrically as well as eccentrically by heavy training. This will cause your muscle to break down and rebuild if done correctly.
High rep sets can be valuable, but not all of them. For multi-joint moves such as squats or bench presses, you should do sets of five to six reps. This allows you to use more weight and helps to build strength.
- Drink First
It is better to drink protein shakes before than after a workout. Make sure your shake has both amino acids and carbohydrates.
Drinking your shake prior to a workout can help you keep your muscles energized.
- After a workout, carbohydrate
After a workout, carbs can help rebuild muscles. You will increase your insulin levels by eating a lot of carbs after a workout.
This will reduce the rate of protein degradation.
It is also a good idea to get more sleep. Averaging six to eight hours a night will allow your muscles to rebuild and provide you with the energy that your body requires to recover.