There are a lot of training workouts and programmes that claim to offer the best way to build muscle. But the truth is, there is no secret technique and you just need to follow these tips so you can be on your way to building massive muscles.
Law of Progressive Overload
The law states you have to add to the weights you’re lifting. The increase should be done after every workout. If that’s not possible, increase the weight or reps as soon as you feel capable.
8 to 12 Repetitions
About 8 to 12 repetitions per exercise is the ideal required for muscle growth. If it becomes too easy, increase the weight than the reps. It must be light enough so you can lift them least 8 times. But it must be heavy enough you cannot do more than 12.
6 to 10 Sets
Roughly 6 to 10 sets for every body part should be enough. As long as you have good form this will be sufficient. Make sure your workout does not last more than 45 minutes. Hour long workouts won’t help. In fact things will get worse; after 45 minutes your body will produce catabolic hormones that destroy muscle tissues. That’s another reason why body part sets have to be 10 at most.
Working out tears down muscle tissues; it is then repaired and expands. This only works if you eat. The best way to build muscle involves eating continuously. Eat several small portions than a few big meals. Eating the right food permits muscle growth minus the fat.
Increase Protein Intake
This can’t be emphasised enough. Muscles need protein to be repaired and grow. The formula is: lean mass weight (Kg) x 2.75 = daily protein requirement. Lean weight refers to the body weight minus the fat. There are online body fat calculators you can use. A simpler method is to use the 1 pound / 1 gram equation. If you weigh 150 lbs, you need 150 grams of protein daily. Good sources of protein are seeds, nuts, chicken, whey protein powder, cheese, eggs and lean meat.
Avoid Low fat Diet
Bodybuilders need some fat, too. Their presence boosts anabolic hormones in your system. You can speed up the process with anabolic steroids but you’ll get similar results with the proper diet.
Drink Enough Liquids
Drink plenty of water before, during and after working out. You need to drink eight 8 oz glasses of water daily. Protein shakes can be counted as part of your daily liquid intake.
Avoid Overextending the Cardio Workouts
Cardiovascular exercises help, but don’t go overboard. Too much will weaken your muscles. Warm up before lifting weights. You can do the cardio exercises after lifting weights.
Sleep and Relaxation
Sleep is required for muscle repair and build up, and rest is important too. When you are sleeping, growth hormones are released. The slowing of the metabolic rate during sleep allows the body to repair muscles.
Finally, even the best way to build muscle won’t work if you are always stressed out. Stress contributes to muscle breakdown so keep your cool especially when trying to build muscles.