Muscle building is a art, you have to become artist to achieve this goal. Nowadays everyone desire to build muscle and look cool but they do not know the right path on which they can achieve their desires.
I am sharing with you some most important tips in this article. This is the road map of your muscle building goal and you will definitely get amazing results if you follow this path.
Muscle building and strength are common goals for many gym goer. Beginners avoids compound lifts in gym because it takes lots of effort but they don’t know the importance of it. Compound lifts are the most effective exercises for muscle building and strength gaining.
When you perform compound lifts exercises you can target multiple muscle groups in single exercise. It is a multi-joint movement, meaning that it uses multiple joints flexing, extending and rotating. These type of exercises are different from isolation exercises.
Once you understood compound lifts and learn each and every technique then you can go for heavy weight. In compound lifts exercises you can use heavy weight and it will be more efficient for muscle building.
There are some best compound lifts exercises for muscle building that you must add in you workout routine. Deadlift, Squats, Bench Press, Military Press or Overhead Barbell Press are some effective exercises for muscle building.
Eat More Protein
Protein plays a vital role in muscle building and you have to eat adequate amount of protein in you each meal. Macronutrients consist of 3 nutrients Protein, Carbohydrate and Fats in which Protein is most important nutrient for muscle building.
If you want to build muscles you have to consume minimum 1.2 g of protein per kg of your body weight. Protein requirement is depends upon your goals and if your goal is muscle building then you have to eat more protein.
Always eat high protein foods like Chicken, Meat, Eggs and Fish and if you are vegetarian then you can eat Soy, Chickpeas, Pulses, Whey Protein, Milk, Paneer and Tofu. Protein is not only about quantity but also quality and always consume high quality protein foods.
Don’t Avoid Carbohydrate
Carbohydrate is the fuel of your body it gives energy while doing workout and always eat fair amount of carbs don’t go for low carb diets. Carbohydrates plays important role in body composition and you will gain lean muscle mass if you eat complex carbs.
Always eat complex carbohydrates because they provide sustainable energy throughout the day. Complex carbs does not provide instant energy it takes time to digest but simple carbs gives you instant energy.
Carbs helps in muscle building, when you breakdown you muscles then your muscles glycogen stores are depleted. Carbs help muscle recover from exercise and reduce muscle soreness and fatigue.
Quinoa, Oats, Barley and Whole wheat bread are some best source of complex carbohydrate.
Training heavy is the most toughest part of muscle building because most of the gym goers are afraid of heavy weights. If you goal is muscle building and strength then you have to put your efforts in heavy weight training.
Training heavy recruit and engage more of the type 2 muscle fibers. Type 2 muscle fibers are generally responsible for the size and definition of a muscle. So activating more of these fibers can provide immediate results in terms of muscle building.
When you lift heavy your body produce more testosterone and increase bone density and it also boosts your metabolism.
Lifting heavy can helps muscles get stronger without getting bigger and last but not the least lifting heavy stuff makes you look really cool.
Maximize your Rest
Everyone told you stay active and regular workout but more is not always better. Adequate sleep and rest days are just as important as workout.
Good sleep gives your muscles time to time recover from workout. You must take 7 to 9 hours sleep in a day it will helps you in muscle recovery .
When your body is in sleep mode it start their muscle building process and reduce muscle soreness and muscle fatigue. Your body also secretes more growth hormones when you are in resting phase.
Have a Milk before Bed
Before you are going to sleep you must take a glass of milk. It will provides you all nutrients in whole night which are helpful in muscle building.
Milk contain casein protein which is slow digesting protein. Casein protein takes 6 to 7 hours to digest and it has all essential amino acids. When you are sleeping your body comes in fasting period due to this your body come in catabolic state.
When your body is in catabolic state muscle building process becomes slower. So that when you take milk or casein protein supplement in night you body remains in anabolic state throughout the night.