Many of you think that muscle building is all about lifting weight. But that’s not all. In fact, it is a combination of your diet, strength training, lifestyle, rest and consistency. None of this works without the other and applying all these factors to your muscle building journey gives you effective results. In this article we will discuss some tips for effective muscle building.
TIP 1: Prioritize Progressive Overload
Progressive overload means gradually increasing the intensity of your workout. This will include changing your exercises, switching between exercising, and increasing the number of reps and sets after every few weeks. Also considered as the cornerstone of muscle building, progressive overload lets your body adapt to the existing workload, and muscle growth stagnates.
You should start tracking your workout so you can increase the resistance in your workout or make adjustments as required. Try to increase your reps, add little more weight or improve your form every week. Small changes in the resistance can significantly contribute to muscle growth.
TIP 2: Focus on Compound Movements
For building muscles you need to focus on compound movements which are exercises that engage multiple muscle groups at once. This leads to effective workout sessions and ensures that all your different muscle groups are targeted at the same time.
Compound exercises like squats, deadlifts, bench presses and pull-ups are effective exercises that work on several muscle groups simultaneously.
Compound exercises are your focus during muscle building because they help to stimulate a greater hormonal response which includes essential muscle building hormones particularly testosterone and growth hormone. These exercises also help in improving overall functional strength to build a balanced physique.
TIP 3: Include isolation exercises
Just because compound movements help to target several muscle groups and is generally advised to be included in your muscle building exercise, does not mean you will ignore the existence of isolation exercises.
Isolation exercises are also a major part of the muscle building process because they target a specific muscle group of your body. Exercises like bicep curls, tricep extension or leg curls focus on one muscle group which helps you to work on symmetry, weakness or lagging areas.
You can incorporate isolation exercises in your exercise routine after completing your compound lifts. Dedicate a portion of your workout to isolation movements. Take the help of a professional trainer to get a well-planned exercise routine. They will help you to design a workout plan that will ensure to add both compound and isolation exercises.
TIP 4: Nutritional needs for muscle growth
When on your muscle gain journey you have to ensure to take proper nutrition. Nutrition is essential for muscle growth because your body needs nutrients to support muscle growth and regeneration.
Muscles grow when they undergo microscopic damage. Adequate nutrition is crucial to repair this damage. For muscle growth you have to create a calorie surplus but that does not mean you can eat anything and everything. You have to focus on nutrient-dense foods to support muscle repair and growth.
Make sure you are consuming all the three macronutrients, namely, protein, carbohydrates and fats.
Protein is crucial for muscle growth because it is the building block of muscle tissues which helps in the repair and regeneration of muscles. You need to consume 1.6-2.2 grams of protein per kilogram of your body weight daily. Include protein-rich food sources in your diet like lean meats, poultry, fish, eggs, diary and plant-based proteins like beans and lentils.
Carbohydrates are essential for your body because they provide energy to function and replenish glycogen stores in your muscles after exercises. Include complex carbohydrates in your diet. Foods like whole grains, vegetables and fruits are rich sources of carbohydrates.
Fats, particularly healthy fats help in hormone production in your body. The hormones included in muscle growth, namely testosterone and growth hormones are produced with the help of nutrition that you get from food sources of healthy fats. Include foods like avocados, nuts, seeds and olive oil in your diet which are good sources of healthy fats in your diet.
Eat protein-rich meals and snacks within 30-60 minutes of your workout to enhance muscle repair. Make certain to distribute your protein intake evenly throughout the day to ensure your body is constantly nourished.
TIP 5: Prioritize Recovery and Rest
Rest should be your priority when it comes to building muscles. It is the time of rest when your muscles actually work to repair themselves; that is why you need to prioritize recovery days and your sleep. Sleep is the time when your body takes proper rest and it is also the time when your body produces muscle building hormones, testosterone and growth hormones.
Why do you think rest is so important? Well, you grow muscles during recovery and not workout. When you are indulged in strength training, your muscles are damaged which is repaired when you give them adequate rest resulting in stronger and bigger muscles.
Aim to sleep for 7-9 hours per night so you can get quality sleep so your muscles can repair themselves. Allow your muscles to rest properly by incorporating rest days in your training schedule. Overtraining your muscles could lead to injury which will hinder your muscle growth process.
TIP 6: Consistency is the key
Staying consistent with your muscle growth regimen is what will help you get effective results. You won’t get the desired results overnight but working on them with consistency would definitely give you effective results.
If you struggle with consistency your results will get delayed. So get back on track and start again and this time ensure you remain consistent with a strategic approach towards your goals.
To be consistent with your muscle gain journey you should create a schedule which can help you to plan your workouts and stick to them. Then start tracking your progress by keeping a log of your workouts, diet, and measurements. Doing this will help you to monitor improvements and make adjustments if necessary. Celebrating small victories will help you stay motivated and it will also help you to appreciate the process. Doing so will lead to an improved mental health.
TIP 7: Mix up your schedule
For muscle building consistency is important when it comes to your workout and your dietary approach. But you have to ensure to mix up your routine to prevent plateaus and keep your workout engaging by adopting some changes.
You should rotate your exercise routine every 4-6 weeks, change the rep ranges, or switch the equipment you use which will bring changes to your workout. Trying new exercises and gradually increasing the resistance on your muscles would also give you effective results.
Keep in mind to vary the intensity and volume of your workouts across different phases including, hypertrophy, strength and endurance.
TIP 8: Mind your form
When you lift weight you have to do it with proper form or else you would be prone to injury and delayed results. To keep your form intact it is better to start by lifting lighter weights and learn the right technique to perform the exercise.
You can do this with the help of internet videos on weightlifting or better– you can consult a professional trainer who will not only help you to improve your form but also give you a well-designed training program to achieve your health goals.
Poor form puts you at the risk of injury and also reduces the effectiveness of the exercise so no matter how much you try to be consistent, poor form can hinder your muscle growth process.
TIP 9: Stay hydrated
Keeping yourself hydrated is crucial in the muscle building process. Hydration aids your overall health and supports muscle growth by ensuring that nutrition is transferred to your muscles during your recovery period. Drink water throughout the day and prioritize drinking it before, after and during workouts to maintain electrolyte balance. You can also consider drinking electrolyte rich drinks that help to replenish lost minerals during youtube workout sessions due to sweating.
TIP 10: Manage your stress
Stress is the major reason for muscle breakdown. The stress hormone cortisol which is released when your body is going through stressful situations leads to muscle breakdown; that is why it is necessary for you to ensure you manage your stress.
Incorporate stress management techniques by practicing meditation, deep-breathing exercises, yoga, walking in nature and journaling or indulging yourself in activities that helps to keep cortisol levels in check.
TIP 11: Use supplements wisely
Supplements are a convenient way to meet your body’s protein needs but they are not a necessity for muscle building. Though these supplements could be helpful in muscle building, you should use them wisely and only when you need them.
Whey protein, a popular supplement among muscle building enthusiasts, is a supplement that is often consumed right after your workout because it boosts protein intake and helps in protein synthesis.
Creatine is a supplement that helps to enhance strength and muscle gains by improving ATP (energy) production during high-intensity exercises.
The other supplements are branched-chain amino acids which helps to reduce muscle soreness and support recovery.
TIP 12: Patience
You can’t get results overnight because muscle building is a long process which would want you to be dedicated. Patience is the key here. Start by setting realistic goals that will help you stay motivated. DO not have high expectations from your body. Give it time to adjust to the new regimen and ensure you are allowed to rest adequately.
Frequently Asked Questions
What is the most effective way to build muscles?
Ans. The most effective way to build muscle is to lift weights. Along with that focus on compound movements which will help to target several muscle groups at one time. Diet also plays a vital role in effective muscle building.
How to speed up muscle growth?
Ans. To speed up muscle growth, indulge in low-volume, high-intensity workout. Ensure to get proper nutrition and focus on protein sources of food. Distribute protein consumption throughout the day especially before, after and during workout. Prioritize rest because that is the time when your muscles repair themselves and grow stronger. Do not overtrain your body or you will have to face injuries that can hinder your muscle growing process.
What food to gain muscle?
Ans. Focus on high-protein sources of food including lean meats, fish, poultry, eggs, diary, beans and legumes. Along with protein you also have to include complex carbohydrates and healthy fats in your diet.
Foods like whole grains, fruits and vegetables are rich sources of carbohydrates that provide energy to your body.
Foods like avocados, olive oil, and seeds are rich sources of healthy fats that are essential for the hormone production in your body.
