Learn Tips On The Best Way to Build Muscle
Losing weight can be a struggle for anyone, but when it comes to building muscle, that can be a whole different monster. Unfortunately, the process of strengthening your body and increasing muscle size can be extremely difficult. Not only does it require a lot of knowledge, it also requires a lot of dedication. But, if you are ready to put in the work and time, you can build muscle and tone your body so that it looks better than ever. Below you will find a list for the best way to build muscle on your body!
1. Do Adequate Reps:
When it comes to doing sets to strengthen certain muscle groups, make sure you’re not doing more than 20. Maximum muscle growth occurs when you do between six and 12 reps per set on different muscle groups. It’s important to focus on doing more weight instead of more sets, as this is what will break your muscle down and build it back up. If you want to time this, then 40-70 seconds for sets is generally enough.
2. Eat More:
If you’ve heard someone say they are “bulking up”, chances are they were in the process of building muscle. When you strength train, it takes a lot of energy to rebuild muscles stronger. This is why it’s important to eat more calories while you are doing so. Generally, you should add 500 more calories to your daily calorie count in order to provide your body with adequate energy.
3. Focus on Protein:
Another important factor when it comes to best way to build muscle is adding more protein to your diet. Protein is essential when building muscle because it builds it stronger and healthier. Lean meats, fish, whey protein, tofu and other forms of protein are excellent choices both before and after working out. By eating one gram of protein per your body weight, you will be supplying your body with enough to help build some really strong muscles. It’s easier to do this than you may think, as just adding protein to each meal will make a big difference. Some foods you can eat include:
– Tofu burgers
– Chicken skewers
– Eggs with turkey bacon
Protein shakes are ideal to drink while you are working out, as these will provide your body with fast acting protein as you strength train. There are a lot of different flavors of protein out there, but make sure you grab one that has carbohydrates in it. This will provide you with energy while you’re working out so you don’t get tired quickly and can exercise longer.
4. Reduce Cardio:
Cardio is important for keeping your body fit, but it’s not as important as strength training when it comes to building muscle. Generally, two days of cardio is the maximum amount you should do in order to ensure you are focusing on building muscle. If you want to lose weight while you bulk up, then try to do cardio exercises that build muscle. For example, interval sprinting with squats is a full body workout that will strengthen your muscles.
5. Know Your Routine:
In order to get an effective workout you should either focus on one area or your entire body. For example, for a full body workout you could do a few reps for different parts of your arms, legs and core. Or, if you were to focus on one area of your body, you could do a variety of different movements for your upper or lower body. By working different areas you won’t be isolating just one muscle group, which can put you in a lot of pain and cause injuries as well.
It’s also essential to change up your routine every 4-6 weeks. By doing so, you will keep your body constantly guessing what you are going to do next. This will ramp up your metabolismand help build more muscle. One way to change your routine is by increasing your reps or doing different types of exercises. You could also increase weight or even rest in between reps for longer; it’s up to you how you change it.
Your body needs sleep every day to recover and rebuild, and it especially needs reset while you are building muscle. Eight hours of rest per night will allow your body adequate time to build muscle and recover so that you’re not as sore the next day and you see results more quickly.
Building muscle is a struggle no matter your age or gender, however, learning the best way to build muscle can definitely be done with the right mindset. Just ensure you exercise your entire body, focus on doing safe movements and get the right nutrients in your body. By doing all of these things you will build muscle in a healthy way so your body looks better than ever.