Improve Muscle Development
Are you someone who has always struggled to build muscle? If so, you may have the wrong workout routine or simply not eating enough calories.
When you’re looking to build muscle, you need to target specific parts of your body to work on, but that does not mean doing isolation exercises, rather compound exercises that will work several muscles increasing your strength to be able to lift heavier weights. This, in turn, will help you build muscle mass.
However, key factors to muscle development are increasing calorie intake, calculating how much muscle you’re planning to build, and weight training exercises, with an eventual increase in the weights.
All bodies are made unique and thus, any exercise ever recommended does not guarantee to give you muscle definition. Below, we list two ways to save you the hassle of researching when you’re looking to build muscle and increase your strength.
Increasing muscle size requires them to wear down. When you strength train, the extra stress on your muscle causes micro-tears. When those tears are repaired, they are rebuilt stronger and bigger. So, as you slowly increase how much weight your body can lift you’ll also see an increase in muscle mass.
This type of training helps to increase the size of your muscle by expanding the cross-sectional size of the tissues. It is a result of mechanical tension. While it is recommended to increase the weight to improve muscle development as it is a faster way to gain muscle mass but increasing your time for muscles under tension can also affect the mass.
This is especially advised for newcomers who are looking to gain muscle but have yet to build strength. As your increased reps to help in gaining strength you can think about lifting heavier weights. It is advised that you perform each of the lifts for 3-6 sets with either 10 or 20 reps. This will help in muscle tension.
Focus your energy and concentration on the muscle you are looking to target as you perform an exercise. When you put extra effort into your workout for that specific muscle, you trigger hypertrophy.
For example, when you’re bending your legs in a lunge position increase the weight you use and concentrate your effort in the lunge position.
Consume More Calories
This is no surprise that you need to be doing a calorie surplus diet to be able to gain muscle and stay far, far away from calorie deficits because if not regulated correctly it can burn the muscle you had just gained.
Increase protein intake in your diet helps with the building of muscles when they undergo wear and tear during a workout. The more your workouts target muscle development the more you should be consuming foods that help build muscle.
Consider taking protein shakes right after your workout. Shakes are easier to consume if you’re in the gym rather than packing an elaborate lunch box that has protein-rich foods.
While there is no research that suggests drinking protein shakes right after workouts gives you tremendous results, it is a good habit to have so you don’t forget it throughout the day.
Your basic diet requires that you consume around 0.25 or 0.30 grams of protein per kilogram body weight per meal. Some eggs, protein shake, or any lean meats can do the trick.
To gain more muscle mass, consume 300 to 500 calories more than the average calorie rate for your body, weight, and level of activity per day. However, If you’re someone who is likely to gain fat easily, try not eat too many surplus calories.
Muscle development can seem complicated to someone who is starting or maybe on another spectrum just seem like a lot of food intake and busting it out in the gym. However, it requires consistent concentrated effort in the gym and at home. Although finding the right balancing of working out and consuming calories may take time, with consistent efforts you are sure to gain some serious muscle mass overtime!