TIPS FOR BUILDING MUSCLE
Top Tips for Building Muscle
To Build Muscle, you need:
Muscle Stimulus
In order to grow size/mass, you must build new tissue. To get to that point, you need to stimulate muscle [growth]. Working out stimulates your muscles to grow, but if you aren't lifting heavy or with intensity, then you aren't doing that of a good job to build muscle.See, you need to literally tear your muscle fibers in order to gain new tissue (muscle).
When You're done lifting, you need to nourish your muscles which we get from food - the nutrition helps replenish energy and helps with recovery.
Lifting heavy, lifting with intensity, will cause damage (tears) to your muscles, and afterward, when the recovery starts, you're going to develop more muscle [mass].
- Lift heavy to grow
- Lift with intensity - Drop sets/supersets/ high reps / Lightweights
- Lifting variations - using many different exercises to attack the muscles.
- Staying consistent, don't overtrain, let muscles recover for about two days
- Feed Your Muscles - Nutrition is critical - Have plenty of protein within your diet!
- Stay hydrated to keep your muscles healthy
- Make sure you're not deficient in any vitamins or minerals, if so, it'll impact your recovery and bodybuilding progress.
Diet and Nutrition
- Your Body needs Protein to help repair damaged muscles/tissues/etc. Don't skip on protein foods.
- Your body needs healthy sources of vitamins and minerals. Veggies, fruits, nuts, seeds, berries, etc contain good nutrients that'll nourish the body.
- If you're wanting to grow in size, a calorie surplus is a must.
- Not being consistent with eating will hinder your muscle-building progress. Don't let your self starve nor be malnourished.
Diet and nutrition play a huge role on the human body. It affects the whole body - (Recovery/growth/performance / feeling/thinking / etc). Without proper diet and nutrition regime, you may impact your [bodybuilding progress] and health. If you want to grow, recover fully and perform at your best, I'd highly advise focusing on diet and nutrition 100%(if you can, or avoid all junk foods). Anyways, to grow mass, you must eat properly. You want all the essential and vital nutrients to help recover, to nourish your bones and muscle and to help with performance. Eat your greens, eat plenty of protein, and stay in a calorie surplus to gain "mass/size." If you want to grow bigger, you must eat in a calorie surplus. This means that you have to eat more than usual - to gain size.
- Greens, Vegetables, and fruits are your #1 source of important vitamins and minerals to help the body combat the negatives and to promote longevity
- Nuts, seeds, berries, etc contain a lot of beneficial nutrients - sometimes we call these foods "super-foods" because they contain a lot of nice nutrients and some other elements which combat other things; Such as antioxidants, berries contain antioxidants and it is so important to consume because it helps fight off aging, etc.
- By embracing a proper and clean diet, you'll perform better and will recover much better.
- Better brain clarity / Better skin, hair, nail health, etc.
- Less depressed, more motivated, outgoing, vibrant
- Up the intake for Carbohydrates if you want to gain size - reduce protein a bit, and fats, but mainly focus on carb intake.
- HYDRATION - WATER INTAKE IS THE KEY - DRINK PLENTY OF WATER DAILY!
Most of the people living in America receive enough vitamins and minerals. However, if your diet and nutrition are poor, most likely you're vitamin and mineral deficient. This means that something is being compromised and may cause an interruption somewhere. Taking supplements or fixing up your diet will improve this/fix it.
Sleeping for Building Muscle
When you're sleeping, that is when your body is going through the recovery phase. It is building new tissue, which in return makes you look bigger because now you got more muscle on your frame. With a proper sleeping pattern/routine, you can ensure that you're recovering properly and efficiently because there are no distractions - but when you distract your sleeping routine, your progress will be hindered due to the lack of sleep. Sleep impacts the whole body as a whole - if you aren't sleeping enough or fully, you aren't letting your body do its job fully. So make sure to get a good night's rest every night - Do not stress before sleep, do not eat a lot of foods before sleep, and embrace sleep.
Stress
Also, stress affects the whole body as a whole - If you're constantly stressing, you'll hinder your progression. Stress does more than affect the body's performance, it slows everything down and things aren't running to its fullest, 100%. So by reducing stress as much as possible, you are promoting a better body at the end of the day and also your recovery phase, etc will be much improved.
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Things that Ruin Your Muscle Building Gains
- Doing too much cardio and weightlifting. When you're doing cardio, you're burning calories, and when you workout (if on the same day) you're burning calories and attacking the muscles to a greater degree. While working out, you're causing micro-tears within your muscles, but during cardio, you're not tearing the muscle fibers but rather exhausting them. There must be a balance between the two. You cannot balance two of them and expect it to go smoothly. If your goal is to get big, gain muscle and size but yet you're doing cardio -- that's too much (depending on your lifestyle, eating, nutrition, and recovery). Your body cannot handle a lot of Cardio and intense weightlifting (bodybuilding) routines. You will end up causing so much damage to your muscles that it won't grow nor recovery fully because it has no time to rest. If you're on a bodybuilding regime, stick to it, until you're ready to do cardio again. You don't have to remove cardio from your lifestyle if you're trying to gain size/muscle, just limit the amount of cardio you do! Don't be excessive/obsessive about cardio, especially if you're trying to lose fat from it. You cannot build a huge amount of gains while doing a lot of cardio. Focus on one, and do less of the other.
- Train smart, not harder. Train the muscle, don't use ego.
- Track your progression. This will help a lot with your workouts because it'll give you an insight about your workouts, recovery, food intake, etc. From there, you can make adjustments if necessary.
- NOT EATING ENOUGH - If you aren't eating enough, then expect no gains. When you consume hardly any foods, you aren't doing a good job because the foods we consume contain nutrients, and from those nutrients, that helps us recover and gives us energy. Start eating like a beast when trying to build muscle.
- Drinking too much coffee - diuretics - Supplements - Sometimes supplements or other drinks like coffee can hinder progress. Since coffee is a diuretic, it removes water/waste/ and vitamins and minerals from your body, which results in loss of gains if your body hasn't absorbed the nutrients yet. But using coffee in excessive amounts which cause health complications overall.
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THERE IS NO PERFECT ROUTINE. IT'S BASED ON HOW YOU APPROACH LIFE AND BODYBUILDING. IF YOU'RE TAKING CARE OF YOUR SELF, PRIORITIZING HEALTH, FOOD, NUTRITION, SLEEP, ETC, YOU'RE IN A POSITIVE STATE. YOU'RE EMBRACING THE JOURNEY, YOU'RE LEVELING UP. WHEREAS IF YOU DON'T FOCUS NOR HAVE DETERMINATION FOR THE GOAL, IT'LL BE VERY DIFFICULT AND TIME WASTING TO DO SO. SO, LISTEN TO YOUR BODY, TAKE CARE OF IT, EAT CLEAN AND PROPER, EXERCISE WITH INTENSITY AND MARK YOUR PROGRESS.
-- Got questions or comments? Comment below!
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