Increase your muscle size
posted on 17/12/2016 12:49:00 AM
Best ways to increase your muscle size
When you want to increase your muscle size, you must make some lifestyle changes. As you may know, gaining muscle can be harder than losing fat, especially if you have a quick metabolism. If you have been struggling to put on muscle mass, be sure to read our helpful tips below and discover how you can get the muscle mass you’ve always wanted!
Increase your calorie-intake
The first change you must make to grow your muscles is increase your calorie intake. For quality muscle weight, athletes need to have an excess number of calories in the body, which enables them to bulk up over time. Naturally, this rule does not apply to athletes looking to burn more fat, since they must reduce their calorie-intake to see the results they want.
Eat more protein
Protein is essential for muscle building since this nutrient can increase protein synthesis, keep a positive nitrogen balance, increase muscle recovery and keep the body in an anabolic state; this is the state that is ideal for muscle building.
There are many things you could do to incorporate more protein in your diet; for example, incorporate more chicken or consume a whey protein supplement after your daily training routine. However, when you train at a high level, you may need a higher amount of protein than normal people. Experts recommend 1-1.5 grams of quality protein per pound of bodyweight, especially if you are looking to increase muscle mass.
Invest in some gym equipment
Athletes who find it hard to get to the gym every day, due to work or other commitments, may find it useful to invest in some gym equipment from a retailer like Anaconda. For most people, it is often enough to buy a single fitness machine, weights and resistance bands which give them all the things they need to work out properly from the comfort of their own home.
Even though strength training is important to gain muscle mass, you cannot forget about cardio completely. While it is true that cardio exercises should be reduced and strength exercises increased to gain muscle mass, cardio is still needed to get your blood flowing better and transport nutrients to the right places in your body. Therefore, do not forget to go for the occasional run to get the blood pumping.
Eating all types of fat is a common mistake many beginners make. Contrary to popular belief, not all fats are going to help you gain muscle, so don’t head out for some burgers and fries just yet.
A product such as olive oil is a good example of something that contains good fat, since olive oil contains an essential fat that our body cannot produce on its own. While you may limit the amount of bad fats you consume daily, it is important not to cut out all fats from your diet because fats are still needed for muscle growth. If you do not consume enough fat, your testosterone levels can decrease significantly. Of course, this testosterone is important for your muscle mass as well as your training, which is why it is so important to still incorporate those good fats.
Obligated rest days
One thing many athletes forget during their training program is rest. Unfortunately, rest is necessary to gain muscle because without rest, our body cannot repair your muscle mass and transform it into something bigger.
Too much training can also lead to a phenomenon called ‘overtraining’. When an athlete finds himself in the ‘overtraining’ zone, testosterone levels will drop and muscle will start to break down instead of grow. Therefore, athletes should avoid overtraining at all cost and make sure they get enough rest and sleep.
If you want to gain muscle, you must exercise with some weights. However, athletes can get used to the weight they are lifting over the course of time because when their muscle increases, their strength does too.
To avoid your body from getting accustomed to a certain weight, and to avoid a delay in muscle building progress, it is essential to re-evaluate your weights regularly. If your reps are getting too easy, it is time to up that weight. Of course, make sure you do not increase the weight too much as this may lead to injury.
Basic movements are still effective
With so many advertisements for miracle gym equipment on TV nowadays, it can be quite easy to fall into the trap of advanced weight lifting machines and other strength equipment you do not really need. Basic movements (compound exercises) are still quite effective to gain muscle mass since they train some of the larger muscles in your body; this includes back muscles, quads and your pecs.
Another benefit of basic movements is that these movements do not train one specific muscle at a time, but several! For example, when you do a simple bench press, you work on your pecs, triceps and even on your shoulders. Therefore, make sure you still incorporate many basic movements in your regular training routine.
Get some multivitamins
When you train hard, it is easy to lose important vitamins and minerals through sweat. While an electrolyte-enriched beverage may replace some of these nutrients after your training, adding a multivitamin to your diet is not a bad idea either.
Studies have shown that 100% of Olympic strength athletes and more than 90% of competitive bodybuilders are taking a multiple vitamin on a regular basis. It is clear they are doing something right, so why not join them and ensure your body is getting all the necessary nutrients for optimal muscle growth?
Always think logical
Building muscle becomes easy once you know what you are doing. Even though you may need to do some research during your journey, for example, research regarding supplements and compound exercises, common logic applies to most aspects of muscle building. Of course, you can also gain some valuable tips from one of the trainers at your local gym or an experienced personal trainer who can accompany you during your journey.