Do you want to build muscle mass, but you aren’t sure what the best strategy is? Well, don’t worry, we can help you get on your way. We’ve compiled 7 tips that will show you how to get the results you want for your muscles. You may be surprised by some of them!
1. Plan out your meals ahead of time!
Deciding what your post-workout meal regime will consist of each day isn’t always easy, but it’s imperative if you want to see changes in your body composition fast! Your metabolic rate is higher after training, so eating at this time is crucial to putting on lean mass. You should always have a post-workout meal or shake within an hour of training. The food you eat immediately following your workout may be the key factor in gaining muscle
2. Don’t forget the carbs…
Carbohydrates are known as the “energy” nutrient, which is probably why many people can benefit from eating them just before they go to bed at night and first thing upon waking up in the morning. This is because we tend not to need as much energy during sleep and right when we wake up, so our bodies utilize what we take in better than at other times throughout the day. Consuming carbohydrates with dairy products has also been shown to increase muscle gains.
3. Supplement stack
One of the most effective supplements for muscle gains is a body-building supplement stack. You can find them anywhere these days. You just have to remember that NOT all stacks are created equally. Take time to review the ingredients, amounts, and price of what you are interested in purchasing before you buy supplement stacks on your own. Also, check online reviews on product pages where customers share their experiences with different products to learn which ones really work well or don’t work at all.
4. Don’t neglect the little things!
While it is important to lift heavy, you can still want to make sure that you are not neglecting all of your accessory lifts which include curls, triceps extensions, lateral raises, etc. One rule of thumb is to never work out any smaller muscle groups (biceps, triceps, shoulders) on back-to-back days. We recommend giving them at least 48 hours of recovery time in order for them to be fully effective with their recovery process.
5. Track your gains!
If you want to gain muscle mass, then it is imperative that you track your progress! You should always be jotting down the amount of weight and reps for each exercise on a workout sheet. This way, if you need to go back and do an extra set or two, or try doing less reps with more weight; all you have to do is look back at your previous workouts and find out what worked best for you. This also holds true when using supplements as well. After trying different products, write down which one had the best results (if any) so if/when they run out of stock or go on sale; then you already know what product to buy next time.
6. Sleep it off!
Most people are so excited about working out that they don’t take the time to rest their muscles. This is one of the biggest mistakes you can make when trying to gain muscle mass because, without proper recovery, your gains will never come! You should be getting at least 7-8 hours of sleep per night in order for your body to fully recover from the day’s training, which means no partying late into the night with friends or Netflix binging on days off!
7. Don’t forget cardio!
No matter how many crunches you do or ab exercises you try, you are never going to get a tight midsection if it is covered by a layer of fat. Cardio/aerobic type exercise will help reduce body fat levels and make it easier to see those abs you’ve been working on. We suggest not doing cardio before or on the same day as your resistance training sessions. Always give yourself at least 24 hours of rest between workouts to avoid overtraining and to allow for adequate recovery time.
Why is building muscle important?
Building muscle is important because muscle helps keep our metabolic rate up, so we can maintain our weight. Objectively, you will also see an increase in strength and improve your daily activities. Lastly, building muscle mass will give you a leaner look than just losing body fat alone.
There are several components necessary for gaining muscle mass quickly. From the foods you eat to how much sleep you get or even just what kind of cardio you do, every little thing adds up in order for you to get the results that you’re looking for. Putting these tips into practice will ensure your success!