Most people are likely to build up around 0.5 to 2 pounds of muscle every month if they focus on strength training. To make the most of this potential, you should make sure to engage in healthy and useful practices to make the most of your training time. So what are the best things you can do to make sure you focus on what is most important?
Below, we lay out some of the best muscle-building tips we have that can boost your potential gains. By following this advice, you give yourself the best opportunity to get the body you truly want.
1. Eat Nutritious Food
Good food that nourishes you is one of the most important parts of a lifestyle that encourages muscle growth. If you do not take in the right foods, you might end up without enough energy, or could even cause long-term harm as your body may not be strong enough.
In general, you always want to have a calorie surplus. This way, your body can focus some of this on bursts of energy like when you are training.
At the same time, make sure you get plenty of fiber, vitamins, minerals, and water. Your body needs each of these to produce the different organs you use in your training.
2. Make Sure You Get Enough Protein
It is impossible to exaggerate the importance of protein in a muscle-building diet. As your body works, it will start to generate microtears in its muscle fiber. Your body will try to repair these by growing more cells, and as such, it needs protein to be able to perform this role.
A good guideline when engaging in muscle training is to take in around 1-2 grams of protein per kilogram of mass you have per day. Do not eat this all at once, though. Instead, have some in every meal to ensure your body has a steady supply of proteins that it can use to perform its functions.
Also, remember that protein does not only come from meat. You also have the option of eggs, dairy, or even supplements like those from ProBody Warehouse. This means you do not need to have the same meal every day and will not get bored with what you eat.
3. Sleep Enough
Your muscles always make the most of when you rest to start repairing your body. During this time, you are not putting stress on your muscles, so you can expect your body to bounce back in record time.
If you do not sleep enough, your body may also slow down how fast it rebuilds muscles. So, make sure to get at least 7, if not even 8 or 9 hours of rest each night to give your body the best chance to do what it needs to after you “punish” it.
At the same time, sleeping more is likely to make you more aware and attentive. This is a very good idea if you are planning on lifting heavy weights in a training area.
4. Engage in Resistance Training
When investigating how to build muscle, you will often find articles talking about how resistance training is one of the best methods. This is true, and there are several different types of resistance exercises you can use, so you are not only limited to one set.
As you start, you can use your training to work on body weight and practice your form. Also, try to engage in compound lifts, as these flex multiple muscles and joints at the same time, to make the most of your starting sets.
Over time, find what works best for you, and see if there are specific muscles you need to train more than others. Everyone is different, after all.
5. Always Challenge Yourself
Your workout routine should not remain static. Over time, you should always be moving to a more difficult challenge that allows you to grow in capability.
The simplest way to do this is to add more weight to any lifting you do when you can. Although another option is to increase your stamina by reducing the rest time between sets or increasing the number of reps you do each time.
As your muscles get used to one of these, see if you can increase the weight you lift. Although be aware of your capabilities, as it might not be time. If this is the case, be patient for a little longer and you will eventually get there.
6. Allow Your Body to Recover
The secret to how to get stronger is to allow yourself to be a little weak now and then. Do not try to exercise every day, as your body will not be able to handle it and you are likely to cause more damage.
Switch out muscle groups you train every day, and even give yourself some times when you are not training at all. This will mean your body can get back to a healthy state before you train it once more.
7. Also Use Hi-Rep Low Mass Exercises
Not everything needs to be about pushing how much your can lift at once. Also, work on exercises that use a smaller weight, and build up your stamina. While it will not mean explosive gains, it instead means you can continue training for longer due to increased endurance.
8. Be Aware of Who You Are
Different people have different limits. Because of gender, body mass, mental health, shape, or many other reasons, you might not be able to do the same as everyone else. Know your limits so you do not cause yourself harm and set yourself back days or even months by causing an injury.
Find More Muscle-Building Tips Online
With the above muscle-building tips in mind, you should be well on your way to a better body to show off and be proud of. Of course, you will always want to research better and easier ways to do this, to save you time. As such, you need articles that have more advice for you.
We have several posts that can detail the ins and outs of body-building and how you can get the muscles you want. So, check out the rest of our blog and find out more about the best exercises today.
