Many people have a dream of building a lean body with ripped muscles. However, this does not come on a platter of gold. As expected, you have to put in weeks and months of consistent hard work and stressing your body at the gym.
However, there is much to building muscles than working harder at the gym. Your time at the gym is simply one of the variables you need to get right to achieve your dream of building muscle. Building muscle is hard, and it doesn’t end at the gym.
There are many parts of the equations that you need to get right. Optimum consumption of protein, for instance, and adequate rest are as important as working hard in the gym. As a result, building muscles is more than pushing yourself in the gym. Many of your habits outside the gym, like food intake, water, rest, and so on, affect your ability to build lean muscle mass.
This article will explore a series of things you can do to build muscles faster.
Engage the Correct Supplement
Supplements cannot be overemphasized if you want to have any meaningful muscle gain experience. However, don’t forget that supplements will not take the place of your time in the gym, optimum rest, and eating right. Supplements, however, act as a catalyst that amplifies your muscle-building effort.
Many supplements will significantly influence your muscle-building efforts. Creatine monohydrate is one such supplement tested and proven to be the best to aid your muscle-building journey. Also, consider taking about 50 grams of whey protein after your workout to help recovery. You can also try testosterone enanthate by syn pharma for incredible muscle growth.
Heavy training is essential to building muscle and strength. You need to train safely, heavily, and efficiently with many benefits. To build muscles, you need the training to challenge the entire muscle mass. This is essential to trigger significant muscle tears, which will force the muscle to rebuild themselves in a better way.
You should prioritize compound exercises that engage more than one set of muscles at once. Sample exercises are press, row, squat, deadlift, pull-ups, etc. Compound exercise and lift work lots of muscle mass at once. As a result, it is an efficient way to trigger a massive release of hormones like testosterone, promoting muscle growth, according to research.
At times, however, you might want to involve a couple of isolation workouts, even though they should be once in a while.
Sleep is Important
When you work hard at the gym, the muscles experience wear and tear. As a result, it needs time for healing and repair. This is the foundation of muscle growth. Such repair cannot occur in the gym – it only takes place while resting. During sleep, the body releases growth hormone, which supports muscle growth, and reduces the impact of cortisol – the stress hormone which sometimes affects muscle growth.
When you don’t sleep well or get enough sleep, you hinder your building muscle. Based on a Journal of American Medical Association report, when you sleep for five hours, you reduce your muscle-building level by 15%.
Improve Your Macronutrients
Most successful bodybuilders agree that real muscle building happens in the kitchen, not the gym. That means the constituents of your meal have a significant impact on your muscle-building efforts. As a result, you need to consume protein like your life depends on it. Although, many people make the mistake of taking a tiny amount of protein.
The general unwritten rule for a muscle-building diet is that one needs to consume a gram of protein for each pound of your body weight goal. With this, someone who wants a lean 150 pounds should consume 150 grams of protein per day.
In addition to getting it right with your protein, your carbohydrates should also be at optimum levels. Carbs are also critical to the muscle-building journey, and without them, the journey will be difficult. Ideally, strive to get your carb intake right after your exercise period. This is essential to restore the glycogen levels exhausted after your time in the gym.
Have Different Exercise
Another critical factor contributing to your success as you strive to build muscle varies your exercise. You can’t do the same thing at the gym over and over and expect a different result or meaningful muscle growth. Chances are, your body will adapt to such exercise, and progress will be hard.
As a result, you need a little change and variations for optimum muscle growth. This comes down to introducing a new exercise plan once in a while as a substitute for what you have been used to. In other words, do narrow grip lat pull down, in place of wide grip lat pulldown.
Such minute changes will trigger various stimuli to the muscles, which will pave the way for further progress.
However, this doesn’t mean excessive variation of the exercise as well. The idea is to train well and long enough with a given practice before switching to another. As a result, you should stick to an exercise for at least a month before changing.
Everyone who wants to build muscle should invest the time and effort essential for success. This article has explored various things you need to do to make your muscle-building journey a success.