3 Methods To Help You Gain More Muscle
When you’re trying to gain more muscle, your nutrition and exercise play a crucial role. To gain more muscle mass, you have to focus on the right workout strategy that can help strengthen different parts of your body.
When trying to bulk up, the best place to begin is by eating a lot more protein-rich food than you normally do. That should be enough to add at least a pound or two to your body each week. Also, make sure you’re consuming enough calories to maintain a positive energy balance. Along with nutrition, you have to also focus on your workout strategy and the right supplementation to fuel your body. This will help you gain muscle quickly.
Here are three effective methods to help you gain more muscle.
Eat To Fuel Your Body Efficiently
When it comes to muscle gain, what and when you eat are the most important things. For muscle gain, a protein-rich diet is important since proteins help build, repair, and restore muscle mass.
When you exercise, your body breaks down muscles, and protein helps to rebuild them. It’s also essential to make sure you’re having enough protein in your meals. Foods like eggs, poultry, red meat, whole nuts, soy products, and fish are excellent sources of protein.
When you’re trying to gain muscle mass, your body needs to have a steady source of nutrients all the time. Since it usually takes longer for the body to start feeding your muscles, three meals in a day may not be enough. It’s best to eat every two to three hours to keep your body fueled up throughout the day.
To build muscle mass effectively and quickly, it’s important to eat more calories than you are burning in a day. This is because when your body is in a calorie deficit, it slows down your body’s ability to build new muscle. Therefore, make sure to eat at least 300 to 400 extra calories per day. To make sure that the weight you gain from the extra calories is converted to muscles, consider a protein-rich diet.
Supplement Your Diet
To help speed up the process of muscle gain, many bodybuilders take muscle-building supplements. While creatine supplements have been shown to build muscles quickly without any side effects, HNB or hydroxy-beta-methyl butyrate is a compound taken as a supplement to prevent muscle breakdown and encourage muscle growth.
Creatine is a supplement that doesn’t directly grow muscle, but helps boost your performance during high-intensity workouts. Creatine also promotes muscle growth and has no side effects. HNB or hydroxy-beta-methyl butyrate, on the one hand, is a compound that’s found in the human body. However, it’s scarcely found in natural foods and can be taken as a supplement to prevent muscle breakdown due to over-training. HNB also aids in muscle growth and repair.
Check this review of a natural supplement from the HealthEd Academy blog to help you narrow down your options.
Focus On Muscle Building Exercises
Strength training that focuses on weightlifting, compound exercises, and high-intensity exercises are ideal for gaining muscle. Since strength training increases your body’s ability to recruit more muscle fibers, they are more effective in helping you gain muscle mass.
Compound exercises refer to those exercises that utilize more than a single muscle group. These include dead lifts, squats, presses, and pull-ups. Compound exercises challenge most of your body’s muscles and encourage efficient muscle growth.
For increasing muscle mass and strength, weight training every day can prove to be counterproductive. Since your muscles need time to repair and recover in-between sessions, continuous training can deter your progress. Therefore, it’s ideal to include weight training every other day in your workout routine.
Long hours of training can damage your muscles. Therefore, short bursts of high-intensity workouts, followed by rest time, are ideal to gain greater mass and strength quickly. While training to gain muscle, it’s also essential to focus on using the right training form. If you don’t follow the right form, you may risk injuring your muscles.
To boost your efforts to gain more muscle, it’s important to focus on the right nutrition, exercises, and supplementation. You also need to ensure that you rest well and are getting eight hours of sleep daily. Rest is important for muscle recovery and there’s no better way to rest than to get proper sleep.
To motivate yourself, make sure to set goals. Keep track of your progress, such as by regularly measuring your arms, chest, and waist.
With determination, patience, and discipline, you’re surely reach your goal of gaining more muscle in no time.