4 Key Tips for Gaining Muscle and Strength
Looking to bulk up? If you’re trying to add lean muscle to your body, there are several changes you can make in your daily life that will help you increase your strength. Here are four great tips that will have you making gains as quickly as possible!
1. Lift Heavy
In order to achieve the results you desire, you’re going to have to put in the hard work at the gym. As you train, focus on compound lift exercises. Examples of these exercises are the squat, the deadlift and the bench press. Compound lift exercises give you the most bang for your buck in the gym. They work multiple muscle groups in one set of movements, allowing you to work several muscles at once.
Also, be sure you’re lifting heavy every day in the gym. Be sure to push yourself as much as possible – if you start to find that the weights feel too light, it’s definitely time to increase the amount you’re lifting. It may also be helpful to incorporate drop sets into your training plan. With a drop set, you perform a lift until failure. Then, you reduce the weight and complete additional sets. As you continue the exercise at the lower weight, your muscles are working as hard as they can, leading to increased growth.
2. Eat Right
Don’t forget – what you do outside the gym has a huge impact on the results you’re able to achieve. If you’re actively trying to build muscle, you need to eat right every day. Protein is the building block for muscles, so you’ll need to eat plenty of protein every day. Try to eat about 1.5 grams of protein per pound of body weight per day. Your body will also need energy in the form of carbohydrates. Choose fiber-rich carbohydrates like wheat bread and fresh vegetables to satisfy your cravings while keeping you from packing on excess fat.
Resist the urge to have “cheat” days, or days where you just binge on any foods you’re craving. These days can really throw you off track and are more likely to increase unwanted body fat instead of the lean muscle you’re trying to build. Don’t let one day of decadence derail your weekly progress.
3. Use Supplements
Sometimes, your body needs an extra boost to help you achieve the results you want. If you find it difficult to get enough protein every day, incorporate a protein bar or shake into your daily routine. If you need a boost before a workout, creatine is a popular supplement for giving bodybuilders an extra boost as they lift. Feeling sore after a hard day at the gym? Consider taking magnesium or Omega-3 fish oil to reduce muscle tension. The right supplements can truly boost your progress, allowing you to bulk up quickly!
4. Promote Healthy Recovery
Your muscles need adequate rest to complete the hypertrophy process. If you’re new to weight training, you’re likely wondering what is hypertrophy? Hypertrophy occurs when muscles are broken down in the gym, followed by a rest and repair period that causes muscle growth. To encourage your muscles to repair and grow, aim to get at least seven hours of sleep each night. Don’t think you can skip sleep during the week and catch up on the weekend – your body just doesn’t work that way. You need consistent sleep every night in order to stay healthy and promote healthy muscle recovery. In addition, be mindful of the muscle groups you work in the gym, and don’t train the same muscle group on consecutive days.
Building muscle requires intense dedication and mindfulness in your habits and lifestyle. By following these tips, you’ll be amazed at how quickly you’ll achieve massive gains and pack on the muscle!