Increasing muscle mass naturally takes some time. And it might take a long time for some people. How fast you can gain muscle depends on your age, gender, testosterone levels, among other factors.
Many people understand that when getting older Building muscle is like wasting time. which is not true Research shows that resistance training has a profound effect on the musculoskeletal system. It has also been shown to help maintain function and prevent osteoporosis, zacopenia, pain relief, and more
Step 1: Eat Protein
It’s a highly controversial topic. How much protein should you be eating to build muscle effectively? If you follow a strict training plan (For active people) The ideal protein intake is approximately 1.6-2 grams of protein/kg/body/day. For a 70kg person, this means you’ll need at least 112-140g of protein, and protein should come from sources such as lean meats, eggs, beans, leafy vegetables (such as spinach kale). , fish, tofu and legumes
You may eat best protein powder to build muscle To cover your protein needs with a quick protein shake or a protein bar at It’s the best jerk food after a workout. However, it will be more convenient for you to eat.
Step 2: Strengthen Your Muscles
Most nutritionists agree that the only supplement you need to help you build muscle is a creatine supplement. Creatine is one of the most approved supplements. And can actually help increase the efficiency of exercise. One study concluded that “One week (25 g/day) of creatine supplementation can improve muscle performance during bench press and jump squat exercises” and creatine supplementation had no side effects. in the long term as well while you saturate your body with creatine You only need about 3-5 grams per day.
If you are one of those people who want to lose weight too. Consider taking powdered supplements that are high in protein and carbohydrates. Because it can help you add extra calories to your diet.
Step 3: Follow a progressive overload exercise pattern
Progressive overload is the key to building muscle. And that means you have to gradually increase the load over time. To keep your muscles growing, sure enough. You can do this by using heavier weights. You’ll also need to do more sets (sets/reps) and increase your workout frequency accordingly.
Repetitive exercise assessments should be done at intervals and not overly continuous. It has to be versatile enough to fit into your daily exercise routine. And there is no need to change weight every time you exercise. But when you feel less resistance, increase the weight and change the exercises.
Step 4: Choose the Right Exercises for Building Muscle
Compound exercises such as the Deadlift or Kettlebell Swings will make you stronger. And it also improves the coordination of muscles as well. You can also create exercises based on compound exercises. A little combination can help you diversify and keep you sane after months of working out.
Kettlebell swings are great compound exercises that include squats (air squats and weighted squats), pull ups/chin ups, push ups, bench press, overhead press, bodyweight dip, etc.
Step 5: Find the Right Balance During Rest If You Get Injured
Above is a video of a man who was interested in bodybuilding during his prime. In the video, Arnold talks about getting ready for the race. and the training they did months before the competition. He said professional muscle builders would spend four hours a day in the gym to gain muscle mass.
And one thing is for sure, rest. It is paramount for building muscle. If your muscles are not growing while you are trying to exercise But they may grow when you’re in the middle of a workout break.
Another thing to note is Rest is not always equal to inactivity. you want to rest your muscles to give them time to recover But you exercise often and rigorously, especially if you have a fast metabolism.