Building muscle is not rocket science. You have to adopt the right strategy for muscle growth.
Have you ever planned any strategy for muscle building? Have you been going to the gym regularly for months and haven’t seen any muscle growth? If you answered yes to any of these questions, it’s time to take a step back and make some plans.
You are best able to improve your muscle mass by performing the right exercises and eating muscle-building foods.
Muscle growth typically refers to an increase in the volume of myofibrils. These are the long proteins that makeup muscle cells. This growth occurs as a biological response to stimuli, such as intensive anaerobic exercise.
Please note, that your muscle growth strategy doesn’t need to be so rigid that it leaves no room for fun. In fact, you can still eat your favorite meals, and you don’t need to spend hours in the gym.
Let’s dive deep to see, how to start muscle growth naturally. To get a lean muscle body, you have to check some of the questions below.
Am I Taking Muscle Growth Foods Proper Way?
This is the time to get out of the 3 meals per day mentality. If you want to gain muscle you need to feed your body whole foods, six times per day.
This means splitting your daily large meals up and eating about once every three hours. This is not only good for your metabolism but also your body will use the foods rather than storing them as fat.
Your six meals per day plan should consist of mainly complex carbohydrates and protein. You should aim for a minimum of thirty grams of protein per meal.
High protein foodsare lean meat, chicken, fish, egg whites, cheese, and milk products. Complex carbohydrates are found in rice, brown bread, and potatoes. It’s suggested to stay away from foods that are high in salt and sugar.
Will My Exercise Right for Muscle Growth?
The biggest mistake any beginner makes is thinking that the more they work out the bigger the muscle they’ll get. This couldn’t be further from the truth.
Two basic rules you want to remember when it involves weight training. First, quality is better than quantity. Another one is, that compound exercises are the kings of building muscle.
Compound exercises require at least two joint movements. Example of big compound exercises is the squat, bench press, wide grip pull-up, and seated row.
These movements recruit more muscle fibers to use to maneuver the load. This means more muscle groups are worked, the exercise is tougher, and therefore the potential for growth is far greater.
Generally, you ought to be doing three compound exercises for one isolation exercise. For example, your back/biceps workout might contain wide-grip pull-ups, seated row, bent-over row, and standing bicep curl.
You might think this is often not enough work for your biceps. Wrong. Your biceps are worked heavily altogether over these exercises; the bicep curl just finishes them off.
The length of any training session shouldn’t exceed one hour. And you simply got to train one muscle group once per week. This means a split routine should only be got to be three days per week.
In fact, most professional bodybuilders only train fourfold per week. Remember, it’s quality, not quantity.
Am I Taking Proper Rest for Muscle Recovery?
When you work out you are not building your muscles, you are breaking them down. This is strange but true.
Ever you thought, about why you looked pumped up when you are in the gym? The main reason is that your muscle tissue is swollen and damaged during a workout.
Your muscles actually grow when you are resting. So in simple terms, no rest equals any muscle growth.
So take it easy when you are not working out. Ease up on the cardio. And make sure you get plenty of sleep. Proper and sufficient sleep is the body’s number one requirement for building muscle.
This is why it’s important to take a healthy dietbefore bed. So your body has the fuel to repair muscle while you are sleeping.
How Much Muscle You Can Gain?
Let’s develop a truly realistic expectation so you’re not disappointed with your results.
The total size you can naturally grow is relative to how large your skeleton is.
Are you a broad-shouldered person with thick wrists and ankles? Expect to urge well beyond a 3” (7.5cm) gain in arm size if you’re employed out for an extended time.
Are you a 5’4” (1.65m) height person with narrow hips? Even if you figured it out for many years, you likely wouldn’t get as muscular as a larger-framed person could.
However, it’s recognized that lean muscle mass is accentuated by tans, vascularity, low body fat, and having done push-ups. But here’s the tricky part: “Naturally” doesn’t always mean you can’t take other substances like HGH (Human Growth Hormone), which benefit muscle growth.
Quick Tips for Quicker Muscle Growth Progress
The process of naturally gaining muscle mass goes much deeper than anything we’ve touched on today, but the practice doesn’t need to be complicated. Here are some quick takeaways:
• Stay in a positive protein balance by consuming your protein consistently.
• Get your protein from high-quality sources like meat, eggs, dairy, and soy, or use proper supplements.
• Your body needs the energy to grow, so it helps to be in a caloric surplus — or at least in maintenance if you’re new to lifting.
• Make sleep the highest priority — both quantity and quality.
• Check the weight consistently, and train harder by adding volume (in weight, reps, and sets) over time.
You’re all set! Arm yourself with muscle growth science, cloak yourself in muscle, and strike out into a stronger, healthier future.