The act of gaining more muscles is the shining beacon that drives most of use into the rigorous process of training and repetitive physical activity. Not only does the act require motivation and consistency, to build muscles, one must also find the perfect balance between exercises and nutritional intake. The importance of taking appropriate supplements must also not be forgotten.
The tips below will help you—whether you’re a beginner or somebody who’s hit a frustrating training plateau—build muscle with a strategic and realistic means.
The 5 Tips of Building Muscle
1. Building Muscles Efficiently
The process of protein synthesis regulates the amount of protein stored in your body. The more you store, the more your muscles can grow. Working directly against growth are all the other functionalities that require protein to fuel its purposes – from making hormones to cell repairment.
The result is less protein available for muscle building. To counteract that, your body needs to build new proteins faster than it can break down old proteins. As a rule of thumb, try shooting for about 1 gram of protein per pound of body weight, which is roughly the maximum amount your body can use in a day.
As an example, a 140-pound man is recommended to consume 140 grams of protein a day. Split the rest of your daily required calories equally between carbohydrates and healthy fats.
2. Eat More Superfoods
A simple rule of them; if you want to build more weight onto your body, the answer is to eat more. However, if the goal is to build muscles instead of fats, the type of food you consume plays a huge role.
In addition to adequate protein, you need more calories. Instead of eating empty calories like chips and other junk foods, consume more calories from superfoods such as salmon or broccoli. While you monitor your caloric and protein intake, ensure to also watch the form the food is consumed.
3. Take Anabolic Steroid Supplements
The controversial part of every conversation to do with building muscles and achieving physical goals – is whether the use of anabolic steroid supplements is needed or even ethical. To gain an edge above the competition, athletes often take the extra step needed to ensure their victory. Anabolic steroids not only enhance your body’s ability to heal and build muscles, it also makes your exercises more efficient, yielding more reward for the same amount of effort.
Some of the best anabolic supplements include Testosterone and Enanthate. If you are a veteran to the world of anabolic steroids, you would be no stranger to these 2 supplements. If you are a novice, or are looking to start, be sure to consult an expert to plan out your cycles and post-cycle therapies (PCT). Our in-house experts would be happy to answer any of your questions regarding anabolic steroids.
4. Increase Training Intensity
If you want to build muscle and strength, you must train heavy. If done right, the stimulus of heavy weight going down with control and going back up will cause greater muscle tear and rebuild.
That means not every set you do should have you pumping out 10-15 reps. Yes, high-rep sets can have value, but for multi-joint moves like squats and bench presses, and deadlifts, don’t be afraid to do sets of lesser reps, such as 5. That’ll allow you to lift more weight, building more pure strength. And as you progress, that new strength will allow you to lift heavier weights for more reps.
One way you can approach this in your training: Lead off every workout with an exercise that lets you train low-rep. Do 4 sets of 3-5 reps on your first exercise, then do 3 sets of 10-12 reps for every move after that.
5. Make Ice Cream Your Go-To Snack
Last but not least, and this tip will be the easiest to follow by far: Have a small bowl or cup of ice cream (any kind) within 2 hours of your workout.
According to a various study, this snack triggers a surge of insulin better than most foods do. And that’ll put a damper on post-workout protein breakdown. If you’re not a fan of ice cream, or can’t get a hold of any, there are a few other snacks you can indulge on, such as sugary cereals and chocolate milk.