Ways To Build Muscle

So, you want to start to build muscle but you are unaware of how exactly you should do it. I mean, everyone knows that you need to start lifting weights to build muscle, but there must be something more and there actually is. Not only that, but you may have been lifting weights in the gym for a while now, and yet, you still fail to build muscle. This is why you need to search for the correct ways to build muscle. This may not be such an easy question, as there are a lot of gym-goers debating how to gain muscle fast.

While we’re all different, meaning that you should search for the best ways to build muscle that work particularly for you. Still, there are some tried-and-tested ways towards muscle gain for everyone. It generally includes a perfect balance between several variables such as your workout regimen, your lifestyle, rest, and sleep, as well as the food’s quality and quantity that you consume.

Before we share some ways to build muscle mass, let’s try to define what actually means “build muscle”?

What Exactly Means To Build Muscle?

Yeah, I know that this may sound like an obvious question at first – trying to increase your muscle mass. Yet, a lot of people are not aware of the internal processes that cause us to build muscle. In order for our muscles to grow, we need to place some stress on them. The muscles will try to cope with that stress by growing bigger and stronger muscles. That’s why we go to the gym – there is the necessary equipment for resistance training, leading to muscle hypertrophy (muscle growth).

• So, muscular hypertrophy is when the muscles adapt to the pressure that is regularly placed on them. We’re talking about the fact that you lift weights in the gym. They will start to grow in size to be able to complete the work required of them.

However, this is a matter of adaptation. If you lift the same weight every day, there will be a point when muscles won’t continue growing, simply because they adapted to the stress you place on them. If you want to keep muscle hypertrophy, you will need to progressively overload them. This way, you ensure they keep on growing – they can’t fully adapt to the stress you continue increasing. That’s why, if your workouts and nutrition are not pushing yourself, then you will not push through the results that you want to see.

Still, it doesn’t mean that you must lift until you barely can move. Your gym sessions can and should be enjoyable too. The same is true about your diet. It is not only about seasonless chicken breast, broccoli, and rice. There’s way more than that.

Important Steps That Help You To Build Muscle

Eat lots of protein

Your muscles are predominantly made up of protein. Protein is the building block of your muscles. If you want to build muscle, you will need more protein – the material necessary for the body to create the extra muscle. Therefore, protein is vital for muscle growth and for recovery post-workout. Protein is vital even for non-active people because the body’s protein reserves are constantly used for various necessary repairs all over the body. But it is even more important for regular gym goers who lift weights and want to grow muscle. That’s why you must stock up if you want to grow

• Aim to eat about 1 gram of protein per pound of body weight a day. You may try protein powders and shakes, but it is best to get your protein from foods because they also provide lots of minerals and vitamins that your body needs. Focus on a diet rich in protein such as lean meats, eggs, nuts, dairy, and so on.

Eat in a calorie surplus

If you want to build muscle, you need to provide your body with the material necessary to build it. Eating enough protein is important, but you also need to eat more as your body needs those calories (as well as vitamins, minerals, antioxidants, and so on), to grow bigger. What you basically need is to calculate your calorie maintenance using online calorie calculators. You will need to indicate your age, gender, height, weight, and weekly activity level. This will offer an approximate number of calories that you should eat a day to maintain the current weight.

• If you want to build muscle, you will need to get over that limit and eat in surplus. Aim to eat 10-20% more over the maintenance calories. Or you could eat anywhere between 200 to 1,000 calories more. Up your eating if you don’t seem to gain any weight and muscle, or lower it if you seem to gain fat too fast.

Use compound movements

Isolated movements such as bicep curls do have their place in your gym sessions and you shouldn’t avoid them. They can be great to pre-fatigue your muscles but usually are kept for the end of workouts to really feel the burn in a particular muscle. They are great for focusing on a single muscle. Nonetheless, if you’re serious about ways to build muscle, you need to focus on multi-joint movements and plan your workouts around compound movements that use multiple muscles. Some perfect examples of compound movements are squats, deadlifts, bench presses, pull ups and chin ups, rows, lunges, and others.

• There are a lot of different compound movements that use different muscles all at once. They help work different muscles at the same time, and they usually help build muscle in different parts at the same time. Moreover, they allow you to lift heavier weights since they use different muscles.

Lift heavy

Similar to isolated movements, high rep sets do have their place in bodybuilding and they are very valuable. Nonetheless, when it comes to the best ways to build muscle, you need to lift heavy weights for fewer reps. Heavier weights and fewer reps can cause greater tears in your muscles. Then, when you provide your body with enough protein, calories, and rest, it will recover and rebuild, gaining more muscle. Sets of 5 reps with heavy weights that push your limit are highly effective. Especially if you use some compound exercises, such as those I mentioned earlier. You can safely lift heavier weights with more experience as they use different muscles at once.

• You can also get the best of both worlds and have high and low rep exercises, alongside both compound and isolated movements. For example, you could kick off your workouts with sets of heavy-weight and low reps exercises. Then have higher reps with lower weights. May also go for both compound movements (usually at the start of the workout), and then go for isolated movements.

Drink your shake before you workout

According to a study published by the University of Texas in 2001, those gym goers who drink a protein shake before their workouts will see greater protein synthesis than those who drink a shake post-lifting. It could be due to the fact that your body gets what it needs to properly perform in the gym. Moreover, it requires some time to absorb the protein shake you drink.

• So, aim to drink your shake between half an hour and an hour before your workout and you will get the benefits. Protein shakes tend to be absorbed faster when in liquid form (protein powder), than when you actually eat it. Unless we talk about a casein protein shake which is slowly absorbed by the body.

Rest is very important

You are working hard in the gym, lifting heavy weights. During those heavy weights, you cause micro-tears in muscle fibers. Then you feed your body (and muscles) with proper foods so it can grow. Nonetheless, it grows (repairs itself using the foods you eat) when it rests. Your body needs a lot of sleep and rest. If you are forever training to exhaustion, your body cannot get back to a “resting state” from its “battle mode”. But it needs a resting state to start healing.

• So, if you’re doing tough workouts, you must space them out over the course of a week. Do not have all three workouts in the first days of the week, then rest for the rest of the week. Your body needs to fully recover between each workout and increase the potential for muscle growth.

Consume carbs after a workout

You could eat a bit of carbs before your workout, but I would recommend saving your carbs for post-workout recovery. Your body will use carbs when you’ve just torn up in the gym to aid recovery. When you eat high-carb meals, you are going to increase the body’s insulin, and this will slow the rate at which the protein breaks down. Enhanced muscle protein synthesis saves your lean muscle and helps build new muscle.

• So, anything can be very helpful. Peanut butter sandwich, a fruit, or a recovery drink – they could help increase insulin which helps increase lean muscle.

Eat regularly

Let’s assume you have to eat 3,000 calories a day to bulk up. Do not eat 1,500 calories twice a day. Instead, try to provide your body with constant fuel. Eat something every three hours (roughly). This will ensure your body constantly gets micro and macronutrients it needs to grow. Taking long spans between snacks and meals can slow the rate at which your body makes new protein and eating more foods all at once may lead to digestion issues, and problems absorbing the micronutrients.

• That’s why it will be much better to space up those 3,000 calories (for example), in six meals a day. Divide your daily calories by six and eat every few hours. This will give you the number of calories that you should eat each meal throughout the day. Therefore, you will keep up a healthy and regular eating routine.

Eat ice cream

This may be a poor choice if you’re looking for muscle definition and especially a poor choice if you try to lose weight. Nonetheless, if you want extra calories and ways to stay sure your body won’t use muscles for its energy demands, as a way to pack on muscle, size, and weight – then snack on ice cream.

• About two hours after your workout, you can eat a small bowl of ice cream. Not only will it ramp up your calories, but ice cream will also release far more insulin than other foods. This will slow protein breakdown and will make sure you keep on growing. Yet, again, this is a good option only for those who want to pack on size and weight as much and as fast as possible

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