Are you looking to grow your muscles and sculpt them properly? It doesn’t matter if you are a seasoned gym-goer or not; pursuing greater muscle mass is a goal shared by many fitness enthusiasts. But it requires utmost dedication and unwavering commitment to your training schedule.
Your muscle-building journey will involve making certain lifestyle adjustments, getting ample nutrition, and sticking to your training schedule. That’s how you can finally achieve that ideal body figure.
So, look at these instructions on your journey to achieve a stronger, more defined physique.
- Set Your Strength Goals
Don’t fixate on building a certain amount of muscle within a limited timeframe. Instead of adopting such an elusive goal, focus on building strength and boosting your body’s capacity to engage muscle fibers. Redirect your efforts toward strength training, which seems like a more easily achievable goal.
You should set specific targets for your strength gains, and soon, you’ll notice major changes in your muscle development. Here are some key exercises that require your utmost focus and attention:
- Upper-body pushing (bench pressing)
- Upper-body pulling (doing some chin-ups)
- Lower-body exercises (deadlifting, for instance)
- Look for Quality Supplements
Some bodybuilders have tried consuming SARMs for quick muscle growth. These selective androgen receptor modulators (i.e., SARMs) may act like traditional anabolic steroids minus the side effects. In simple terms, they are supposed to help muscles grow by boosting protein synthesis and promoting anabolism, which results in greater muscle mass among a lot of surveyed young, athletic consumers.
Sadly, there’s a deluge of fake SARMs on the internet, and many inferior products even contain some banned and unlisted products. So, determine where you can find quality SARMs for muscle growth.
Learn where to buy SARMs online and how to find reputable vendors. Don’t get duped into buying inferior products; do extensive research and find out which chemicals you’re putting in your body.
- Use Creatine with Caution
Creatine gives you the extra energy needed to achieve your fitness goals. So, you can power through intense workout routines successfully (and then protein will help your muscles recover from strength training). You can either take creatine supplements or extract it from these foods:
- Herring fillet
- Chicken breast
- Dry-cured ham
Studies show that you can safely consume less than 10 grams of creatine for five years (daily) with minor side effects like frequent dehydration. It’ll help you lift 14% more reps than you can without using any creatine supplements, enabling more intense workouts.
- Focus on Every Muscle Group
Don’t neglect any single muscle group when training for greater muscle mass. Trainers recommend a bodybuilder work every muscle group at least twice a week for better muscle-building results. That’s how your strength training routine will differ from what traditional bodybuilders do (they will target each muscle group just once a week). But avoid overtraining!
After some time, take it a bit further by working each muscle three times weekly with two to three sets per group.
- Eat Lots of Protein
Snack on casein protein right before bedtime, and you’ll soon notice its incredible impact on muscles. So, how does it work? This slow-digesting protein offers a sustained release of amino acids while you sleep, making quick muscle recovery possible overnight. Studies show that ingesting 40 grams of this protein half an hour before sleeping facilitates muscle recovery among healthy young males.
- Give Your Body Enough Rest
Muscle recovery doesn’t just require getting enough nutrition, but it also requires proper sleep. You gotta give your body the much-needed rest and spend eight hours sleeping every day.
While you sleep, your body releases certain hormones that help in muscle building and keep your stress levels at bay. Cutting down on your sleep hinders the release of muscle-building testosterone. So, you should never turn your back on a good night’s rest and at least get seven hours of sleep in a single day.
- Boost Your Training Volume
Don’t forget to gradually increase your training volume. That’s the key to muscle volume growth. It’s the combined effect of the number of sets and reps that decides the efficacy of your training.
Surprisingly, you might have to use lighter weights to increase volume. So, here’s what you should do in your muscle-volume-building phase: commit to doing each exercise for 3 to 6 sets of 10 to 20 reps. You’ll soon reap the benefits of performing the right number of sets for proper muscle growth.
- Don’t be Afraid of Carbs
Healthy carbs should be an essential part of your diet so you can easily amplify your muscle-building potential. Carbohydrates also help repair your muscles quickly after an intense day at the gym.
A 2019 study shows that the best diet for greater muscle mass must be 40 to 60 percent carbs.
Avoid low-carb diets, as your goal is to gain enough calories for proper muscle growth. That’s why it’s important to add ample carbs to your pre-workout and post-exercise meals. Include these complex carbohydrates for sustained energy during workouts and get that desired physique in no time:
- Brown rice
- Whole grains
- Sweet potatoes
- Try Doing Compound Exercises
Compound exercises are the cornerstone of your muscle-building training schedule. They work your muscles at different joints, releasing more hormones needed for proper muscle growth.
So, engage multiple muscle groups by doing lots of deadlifts, squats, presses, rows, and pull-ups. You will generate more power, strength, and muscle gains this way. You will gain lean muscle mass, burn those unnecessary calories, and reach your muscle-building goals much faster. So, prioritize healthy compound exercises as the main course of your intense workout routine.
We’ve discussed some key tips on muscle growth for fitness enthusiasts in this article. Start your muscle-building journey by establishing clear-cut goals, setting up a training schedule, and consuming the right food to sustain your muscle growth. Use the right supplements, sleep properly, and follow your exercise plan to the core.
It’s time to roll your sleeves up, head to the gym, and try your hardest to unlock that hidden potential for muscle building.