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7 Best Tips For Building Muscle
What's your goal? Is it aimed at losing weight, building muscle or feeling more fit?
Well, whether it's about simply getting stronger or being the fittest version of yourself, you must know that building muscle efficiently demands much more than just investing time at the weight rack. Yes, it's true that if you want those impressive muscles, it's time you hit the gym like you seriously mean it. But along your strength-training journey, what also plays inevitably important roles to help you reach your fitness goals are diet and lifestyle choices.
We'll get into it. But before we solely concentrate on how to build muscle, let us enlighten you on the primary factors that determine just how much muscle you can gain.
3 Factors Behind Muscle Gain
These following three factors are the main criteria determining the increase in your muscle size. And two of them, however, are not really in your control. Let's find out what:
Sex- Oh well, we're talking gender here. For factors biological enough, men have some advantages over women, at least, as far as building muscle is concerned. That's mostly due to far greater levels of testosterone and higher RBC count among men.
Genetics- Just the way heredity govern how much hair you get to keep, it also determines how much muscle you can develop at the end of the day. It's only owing to genetics that some of you are born with a higher number of type II (fast-twitch) muscle fibres that have the greatest potential for growth.
Training Specificity- The only factor you still have control on is your approach to workouts overall. There are distinct protocols separating lifting for mass from that for strength. Generally, lifting heavier weights in low volume results in strength-gain but lifting moderately heavy weights in higher volume makes way for muscle gain.
Now, The 7 Tips To Build Muscle
They're proven to deliver results if you're looking forward to gaining some serious muscle mass. Consider these tips and you're sure to maximize your chances of building muscle while minimizing fat.
-
Maintain
Your
Intensity-
It's
important
to
rest
in
between
sets,
but
make
sure
you
don't
get
absolutely
stagnant.
Your
body
needs
to
keep
moving
to
enhance
blood
flow
to
your
muscle
groups.
At
most,
you
can
rest
for
two
minutes
after
big
exercises,
say
squats,
and
not
over
45
to
60
seconds
for
the
minor
moves,
like
bicep
curls.
-
Hit
The
Free
Weights-
Yes,
machines
do
make
exercises
seem
easier,
but
the
easy
ways
don't
really
earn
anyone
great
results.
You
should
rather
force
your
muscles
to
struggle
against
the
instability
that
only
working
with
free
weights
can
bring.
You'll
feel
your
workout
getting
tougher,
but
you'll
be
glad
to
see
worthwhile
rewards.
-
Work
The
Biggest
Muscles
First-
Exercises
that
address
your
biggest
muscles
also
challenge
your
body
to
the
most.
Therefore,
shoot
for
personal
bests
when
you're
still
fresh
rather
than
when
you're
done
with
most
of
the
workouts
and
you're
tired.
-
Don't
Try
To
Spot
Reduce
Fat-
Trust
us,
it
doesn't
work.
Just
by
doing
a
hundred
sit-ups
you
cannot
forge
steel-cut
abs.
To
target
overall
body
fat,
you
have
to
pay
serious
attention
to
your
diet
and
exercise
your
entire
body
intensively.
-
Eat
Protein
With
Every
Meal-
Whether
your
goal
is
losing
weight
or
gaining
muscle,
eating
protein
is
a
mandate.
You
need
to
get
about
1.4-1.8
g
of
protein
for
every
kg
of
body
weight
each
day.
Varying
your
sources
by
eating
fish,
poultry,
nuts,
eggs,
dairy,
etc.,
deliver
the
best
results.
-
Never
Hold
Your
Breath-
It's
simple:
inhale
during
the
lowering
phase
of
a
lift
and
exhale
during
its
working
portion.
It
might
exercise
wise,
but
generally,
holding
your
breath
continually
is
probably
the
worst
thing
you
can
do
to
yourself.
You
won't
really
enjoy
coming
out
panting
when
you're
only
five
reps
down.
- Eat Before You Hit Bed- Many isn't aware of the fact that as you sleep, your body extracts the amino acids from your muscles in order to fuel your brain. But then those amino acids are what work as your fat burners. So what you can do is to eat some slow-digesting proteins like peanut butter or cottage cheese or a recommended protein powder to keep your body nutrient-rich even when asleep, and thus stoke your metabolism.
Ultimately, always keep in mind that the fittest of physiques are results of tireless efforts for hundreds of hours. Start slowly and never give up, as the fitness, strength and, most importantly, health you earn will stay with you as assets for as long as you keep training.
If you have any query for us or any suggestion on subjects that we should be covering feel free to reach out to us. We're just one single "Comment" away.
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