Building muscle and gaining strength requires dedication, hard work, and optimizing your workout routine. By focusing on certain exercises, sets, reps and recovery, you can maximize muscle growth and see faster results. Follow these tips to optimize your workout plan and pack on lean muscle mass.
Lift Heavy Weights
Mushroom Revival The number one way to build muscle is to lift heavy weights. This places your muscles under greater tension and forces them to adapt by getting bigger and stronger. Focus on compound lifts like squats, deadlifts, bench press, and shoulder press using weights that are challenging for sets of 5-8 reps. Go heavy on these exercises and make sure you are progressively overloading by gradually increasing the weight. This direct heavy lifting stimulus is optimal for muscular hypertrophy.
Include Accessory Exercises
In addition to heavy compound lifts, include some isolation exercises to fully fatigue muscles. Great accessory moves include bicep curls, tricep extensions, lateral raises, leg extensions, hamstring curls, and calf raises. Do 2-4 sets of 10-15 reps of accessory exercises after your heavy compound lifting to fatigue your muscles further. This additional training stimulus helps create microtears in muscle fibers to spur growth.
Get Adequate Protein
Consuming enough protein is essential for building muscle. Aim for 0.8-1 gram of protein per pound of body weight daily. Space your protein intake out throughout the day for optimal amino acid uptake. Good protein sources include whey, lean meats, eggs, fish, Greek yogurt and beans. Protein provides the amino acids your muscles need to rebuild and grow bigger after training.
Allow for Adequate Rest
Rest and recovery is just as important as the workout itself when it comes to building muscle. Make sure you are allowing for 48 hours of rest between working the same muscle groups. Get 7-9 hours of sleep per night to allow your muscles adequate time to recover and grow. Your muscles actually grow during rest, so this downtime is essential.
Use a Non-GMO Mass Gainer
If you are finding it difficult to get enough calories and protein each day for muscle building, consider using a clean mass gainer. Look for a non-GMO formula made from real food sources. A non-GMO mass gainer provides an easy way to boost your caloric intake in order to operate in a calorie surplus for muscle growth. Aim for one that contains 500-1000 calories and at least 30g of protein per serving.
Work Each Muscle Group Twice Per Week
To maximize muscle growth, aim to train each major muscle group at least twice per week. This frequency provides enough training stimulus to build size and strength. For example, you may train for your chest on Monday and again on Thursday. Have at least 48 hours of rest in between sessions targeting the same body part. Training muscles twice weekly helps increase protein synthesis for greater hypertrophy.
Progress Your Training
As you get stronger, continue progressing your training by lifting heavier weights, increasing sets/reps, reducing rest times, and using advanced training techniques. This constant progression ensures your muscles are continually challenged to grow. Sticking to the same old workout routine will lead to stagnation. Track your lifts and aim to beat your personal records.
Stay Hydrated
Drink plenty of water before, during and after your workouts. Proper hydration is key for muscle recovery and growth. Dehydration can hinder protein synthesis. Aim for at least 16 oz of water both before and after training. Keep water on hand during your workout as well. Proper fluid intake helps deliver nutrients to muscles and removes metabolic waste.
Optimizing your workout plan takes some thought and planning, but it will pay off in the long run. Follow these tips and you will maximize your muscle growth to reach your fitness goals faster.
