Do you dream of entering a powerlifting competition? Or, do you simply want to get stronger to keep up with your kids and feel more energetic?
If so, you need to learn how to build muscle. With changes to your workout routine and lifestyle, it’s not as hard to gain muscle and you might think.
Strong muscles are essential to our overall health as well, as they help us prevent muscle mass loss as we age and they give us the strength to make the most out of life.
To learn more, keep reading to find our guide to building muscle—then, get ready to hit the gym!
If you want to build muscle, don’t be afraid of heavyweights. You need to push yourself at the gym, lifting heavy enough that you can barely finish your set of reps without muscle exhaustion.
Push yourself to lift heavier as you train, as this will give you the edge you need to gain muscle. However, you always want to lift safely, as lifting more than you can handle can cause injury.
Find a spotter or personal trainer who can help you as you lift, ensuring your form is correct–this will prevent back and muscle injuries. If you’re new to weight training, working with a professional is the best way to train safely.
Introduce Variety into Your Training Routine
When you’re developing your training routine and wondering how to get bigger, introduce some variety into your workouts. You don’t want to only do the same weight exercises each time you train, as your muscles will get used to it and you’ll plateau on your results.
Introduce not only new weight exercises to your routine but also use resistance bands and do bodyweight exercises, like push-ups and sit-ups. New exercises will benefit your muscles and will propel your fitness forward.
Don’t neglect cardio as well, as it keeps your body toned, limber, and in the best possible shape.
Eat More Protein
Muscle gain isn’t all about lifting weights–it’s also about diet. A healthy diet, especially protein, is essential to gaining muscle.
Our bodies use protein as the building blocks for muscle, so if we eat plenty of protein, it can help with muscle growth. Muscles are made from amino acids, which repair muscles after we work out and help us grow.
Even if you’re lifting heavy, you won’t see results if you eat a low-protein diet.
Switch up your eating routine to add more healthy protein sources, including eggs, chicken breast, tuna, turkey, broccoli, and lentils. If you find it hard to eat healthily, meal prep can help.
Devote a weekend afternoon to preparing and packaging your meals for the week. That way, you’ll have healthy meals waiting for you after a long day of work, so you won’t be tempted to order take-out or make unhealthy choices.
Eating small meals every three hours can be more helpful for muscle growth than eating a large breakfast, lunch, and dinner. For best results, avoid alcohol while you’re training as well, as it can lead to weight gain, bloat, and often results in giving in to the temptation to indulge in unhealthy foods.
Drink Plenty of Water
When we strength train, we sweat—a lot! Your body needs plenty of water to hydrate after a big gym session.
Hydration is necessary for muscle recovery, so be sure to drink plenty of water after you work out—staying hydrated is also great for our skin and digestive system. It helps to keep a water bottle in your office or in your car, as you’re more likely to drink water if it’s right in front of you.
Try Out Supplements
If you’re not seeing the results you want, supplements can help you build muscle faster. Both men and women can enjoy gains from growth hormone therapy.
Some of the benefits of sermorelin acetate, or growth therapy, include increased muscle and faster recovery after a big workout. If you’re new to supplements, it can be helpful to speak to a nutritionist or guidance to make sure you do it correctly.
Vitamin and mineral supplements can also be helpful if you find it hard to meet your nutritional requirements from diet alone.
Carbs Aren’t the Enemy
Many people who are serious about weight loss and muscle gain think that carbs are the enemy. However, carbohydrates are important to your body, as they’re the preferred energy source for our brains and body.
Just be sure to select healthy, complex carbs, rather than unhealthy options. Carbs are part of a balanced diet. So look for whole grains, sweet potatoes, bananas, oats, or quinoa—all healthy sources of carbohydrates.
A balanced diet should also contain plenty of fruits and veggies, helping your body get all the energy and vitamins it needs to build muscle.
Learn How to Build Muscle With These Tips
If you want to learn how to build muscle, these tips are sure to help! With some dedication to your workout routine and a nutritious diet, you’ll see results!
However, patience is a virtue, as our bodies don’t transform overnight. However, within a few weeks to months, you’ll start noticing results—your jeans might feel looser, you look leaner, and you have more strength.
Whether you want to look your best or just become stronger for your overall health, strength training is the way to go!
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