There’s no secret formula to building muscle. It all comes down to science, and if you want to get the maximum results then there are a few things that you need to do.
Genetics Help
Some people are able to build muscle faster than others, but that being said, if you are willing to put in the work then there is absolutely no reason why you can’t go on to achieve the results you need.
Train with Low Volume
Volume is the number of repetitions or sets that you do. Intensity is the weight that you choose to lift. If you want to gain a lot of muscle, then you need to manage both. Choose weights in which you can perform no more than three sets of 10 repetitions. Sure, this can be difficult, but this will encourage lactic acid to increase and this can help to stimulate muscle growth.
Utilize the Big Three
The big three exercises are squats, bench press and deadlift. The more you can practice these three, the more you will build on your strength and your conditioning too. If you’re finding it hard to do this, it is well worth investing in a personal trainer. If you can do these with ease, then why not think about becoming one yourself? That way you can help others to achieve their goals. If you want to try your hand at that, then check out these best fitness websites.
Every other day
You should aim to train each muscle group at least three sessions every single week, doing them every other day. Muscles require about 48 hours to repair and rebuild after each appropriately challenging weight lifting session. Fitz talks a lot about this episode of her podcast, The Fitzness Show, Strength Training for a Lean Hard Body.
Eat Right
It’s so important that you eat enough to help your muscles grow. Your body needs proper nutrition to perform and build muscle. If you’re a carnivore, you’re probably getting enough protein. If you’re a vegetarian, make sure you aim to get protein with beans, nuts, legumes and lean dairy products. Ensure you’re balancing that out with lots of produce, complex carbohydrates and tons of water!
Get some Sleep
Muscle building can be tough on your body, so it is important that you get plenty of rest so that your body can repair itself. If you don’t then you may see your results plateau and this is the last thing that you need when you are putting so much work in.
Set some Reasonable Goals
Monitoring your progress is crucial. If you don’t then you’ll never know how well you’re doing. If you want to help yourself then start out slowly and don’t become too discouraged if miracles don’t happen overnight. Sure, pushing yourself is great, but if you try something that you are not physically ready to do, this will have a detrimental impact on your fitness level overall.
