You may have heard that building muscle is hard work that takes time. While that is true, it is more important to learn how to build muscle than to exercise every day. If you want to build muscle efficiently, you need to learn what to do and what not to do. Read on for guidance on how to build muscle.
acquire more volume
When you want to bulk up, you need to eat more. You should eat enough to gain a pound each week. Look for more ways to eat more calories. After two weeks, increase your intake again if you don’t notice weight changes.
increase your protein
Have protein before starting a workout. Whether you eat a sandwich with about 4 ounces of deli meat, a protein bar, or a shake, it’s important to remember that protein synthesis is what’s important in building muscle. Take your protein about half an hour to an hour before starting a workout for best results.
3 main compound exercises
Remember the three main exercises and include them in your routine. The muscle-building power of these exercises—the deadlift, bench press, and squat—is well established and undisputed. These exercises bulk you up, as well as help condition your body and build strength. It is important to adapt your exercises to include variations of these on a regular basis.
Don’t overlook the importance of carbs if you’re trying to build muscle. Carbohydrates are absolutely critical to giving you the energy you need to exercise, and if you don’t have them, you’ll be wasting your protein for energy instead of building muscle. Try to get enough carbs so you can get the most out of your workouts.
If you’re working to “bulk up” your muscles, don’t do cardio for more than 90 minutes per workout. Too much cardio can cause the body to build “lean muscle” instead of the bulk you want. Cardio is very important, but put a limit on it for best results.
Vary your weights
Although you may think that lifting weights is the best method for building muscle, that is not always the case. Lifting light weights is also very important when it comes to building muscle. Lifting different amounts of weight works different muscle fibers, which can help ensure that your muscle gain is of a higher quality.
If you choose to take supplements to aid in your muscle-building routine, do so with caution. Many supplements are a complete waste of money and some can even be harmful to your health. Discuss any of your supplement plans with your doctor or a registered dietitian to ensure you are not harming your body.
set realistic goals
Have reasonable and realistic expectations for yourself. The best hard bodies are the result of a lot of time and effort, so don’t expect to look like a world champion bodybuilder after a week or two of working out. Have a solid, healthy plan and stick to it over a period of time. You will see results and doing it in a healthy and calculated way will be much healthier for you.
Drink some milk before going to bed. The small increase in calories will prevent your body from turning to muscle for energy while you sleep, slowing your progress in building bigger muscles. Have your milk with some cereal, or try yogurt or cottage cheese with fruit.
As we stated earlier in this article, education on how to build muscle is even more important than your level of commitment. If you don’t learn how to approach muscle building, you won’t see the results you want, even if you exercise every day. Use the tips you read in this article to help you build your muscles efficiently.