Building muscle is not an easy feat. It takes time and proper training, for one. Nevertheless, it’s something nearly anyone can do if they just put their mind (and heart) on it.
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In a nutshell:
Whether you’re a skinny guy wanting to pack on mass or just want to convert your body mass into muscle, you’ve come to the right place. Learning about the best muscle gaining tips is a good start. For instance, a very important nutrition tip is to load up on protein. This and many other best ways to maximize your muscle gain so don’t go and continue watching! 1. Challenge your body with multi-joint exercises. Rather, do exercises that challenge several joints and muscles at once. Moreover, this type of training lets you lift more weight, a key factor of growth. Weight training causes micro-tears in your muscles. If you feel sore, take an extra day or two or train a new muscle group. Remember that delayed-onset muscle soreness can come as late as 48 hours after a workout.
Training heavy is important if you want to build muscle and strength. Heavy training, for starters, challenges the muscles both concentrically and eccentrically. However, for multi-joint exercises like squats and deadlifts, don’t be ashamed to complete sets of 5 reps. One of the usually forgotten ways of building muscles is the concept of time under tension. It can be the number of reps, the number of weights, the duration of rest, the exercises, or any other training variable. This is especially important when your workouts become more strenuous and muscle begins to displace fat. Training the hardest every day won’t give your body the time to grow. But make sure to limit yourself to 2-3 times a week of training the hardest and never do it back-to-back days. After all, your body has to recover to build muscles. Sadly, sleep is often a neglected, if not forgotten variable in the muscle-building journey. You can spend a ton of your time training but still can’t gain muscles because you haven’t rested enough. It’s important to note that it’s during your sleep that your muscles recover and your body grows. Train no more than 4 times a week. It occurs when cells work to regenerate muscle fibers, a process that must be supplied with adequate protein from the food you eat. Without enough protein, your body won’t be able to rebuild those muscle fibers.
Protein is the most essential component of nutrition and muscle gain. The recommended ratio to build muscle is 1 gram of protein per pound of body weight. Protein is indeed the most vital nutrient for gaining muscle. In fact, it’s recommended to eat a ratio of 3 or 4:1 carbs to protein after a workout. For instance, you can balance protein with fruits since they contain carbs, potassium, and antioxidants that help protect against muscle fatigue and cellular damage. Adequate hydration is essential to gaining muscles, yet only a few get enough water even without exercising daily. But since you’re gonna be working out a lot, it’s ideal to add 12 to 16 ounces of water before your exercise session.
For vigorous workouts, it’s better to drink another 8-10 ounces every 15 minutes. One of the secrets to packing on muscles is to surround your workout with nutrition. It’s a given to eat a high protein and high carb meal an hour before your workout. You can take it up a notch by preparing a protein shake with a ratio of around 2g of carbs for every 1g of protein and drink that throughout your workout. Better yet, add a scoop of that powder into your very own homemade muscle-building pre-workout shake. Building muscle can feel challenging, but it shouldn’t be causing you pain.
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