A positive energy balance is a must for Muscle building. This implies consuming more calories than burning. On an average, to build a pound of muscle, one needs 2,800 calories. This supports protein turnover.
We have tips that will surely help you to build up muscle mass more efficiently and effectively.
Learn these secrets to gain muscle mass quickly. Rectify what you have been doing wrong and improve your calorie and protein intake. Get in an anabolic body state in a smarter way!
- Electric Muscle Stimulator (EMS): EMS machines can activate more muscle fibers. This does not require doing a standard strength exercise. A recent study states that people doing a 6-week squat program with the help of EMS machine get greater strength improvements. But before using an EMS, a pre-workout is helpful in providing muscle relaxation and better results.
- Alternate Muscle Group: The Weight training produces tiny micro-tears in muscles. These then rebuild and repair during periods of rest. If the muscles are not given an adequate amount of time to relax and repair, it might result in serious injury.
Here is an ideal recommendation of the 3-day split as follows:
Day 1: Shoulders, Triceps, and Chest
Day 2: Lower body
Day 3: Biceps, Abs and back
- Focus on Consuming a Proper Pre-Workout Meal: Consume a proper pre-workout meal that consists of slow-burning carbs. Start with rice and pasta first. The reason behind intake of such slow burning carbs is they take a longer time to convert into glucose. This helps in maintaining the sugar levels in the body.
This is important as it helps the body against energy crashing thus allowing you to train harder and for a longer time. Make sure you combine this meal with a healthy intake of protein.
- Focus on Consuming a High-Quality Post-Workout Meal: The meal post workout should aim at burning the proteins and carbs. The ideal meal can be a protein shake with some form of sugar. It is important to supply your body with the raw building blocks for proper repair and rebuild.
For an average person, intake of 75 g of carbs and a 40 g protein shake is enough. Make sure you do not consume more drinks just after you finish training.
- Pushing Each Set of Exercise to Near-Failure: Failure means your body transforms into a fatigued state and you cannot go beyond. In case of a 3-set exercise, you should start with a heavyweight with 15 repetitions for the first set. Later, you can reduce the lift count in the next set.
Tip – If you feel tired, you should at least attempt maximum effort for every set. Focus on smart exercising and diet.
- Protein Intake: Protein is composed of the amino acids. Body muscle is protein. Hence, for building big muscles, an adequate supply of protein is a must. The best foods to consume high protein are chicken, fish, beef, white eggs and whey. You should consume proteins in smaller chunks throughout the day for better assimilation and absorption.
Eat one to two grams of protein per pound of your bodyweight.
- Balanced Diet: Muscle building requires a perfect balance of fats, carbs, and proteins. Moreover, the intake of essential vitamins and minerals is also important. All this can be absorbed through consumption of food.
Avoid intake of carbohydrate-heavy diets. This can increase insulin levels in the body. This can also promote muscle growth due to inhibition of growth hormones.
- Intake Plenty of Water Before and After Workout: Hydration is a must for muscle building. Drinking 8 to 10 glasses of water daily is necessary. Additionally, you can also drink 12 to 16 glasses before working out.
If you prefer sports drinks, then indulge into one only if you are exercising for more than one hour. This is necessary because the electrolyte depletion might become more of a risk.
- Consume Ample Carbohydrates: Carbohydrates work as a fuel during exercise. They get stored in the form of glycogen. The intake can supersaturate the glycogen levels. This makes the body sufficient enough to produce energy.
The higher the intake of carbs in the body, the longer you can stand in an anabolic environment. Carbs also help in releasing insulin, the body’s potent anabolic hormone. It stimulates the gluconeogenesis, synthesizes protein and boosts the formation of adipocytes.
- Hire a Trained Professional: Consider hiring a personal trainer for timely motivation. The cost may vary upon the experience and location. Generally, a trainer can be a short-term investment. You can work with one for the first three months to get comfortable in the exercise routine in the gym. Once you are all set, learn the exercises for a better outcome.
Hopefully, our above tips will help you to build your muscles as quick as possible.