Tips To Build Muscle

5 Important Tips To Build Muscle For Beginners

For a beginner, gym might seem like a scary place to be. But you have decided that you want to put on some size and maybe some strength.

Maybe you wanted just to look good or maybe you wanted to make this your lifestyle.

1. Maximize Muscle Building

Protein is the primary source that can make your muscles grow larger.

All the proteins that you store by eating protein-enriched foods and protein supplements such as whey are stored in a process called protein synthesis.

The more you promote protein synthesis and the more you avoid, or suppress breakdown, the better the results.

To make this happen, create a meal plan with a protein count, same with your current body pounds. If you are a 160-pound man, shoot up to 160 protein count.

2. Go Big!

Compound lifts meaning working multiple muscle groups at once and movements are the following things you should do to grow your muscles.

According to Ebenezer Samuel, C.S.C.S., a Men’s Health fitness director, you need to perform multi-joint movements to challenge your muscles at once.

Constantly stimulate muscle groups at the same time, which is why routines of squats, deadlifts, pullups, and bench presses must be in your routine.

3. Eat More

Never skip a meal.

You want to gain muscle mass, not lose them. Always feed your body with protein-enriched foods.

 You need to eat every 3 hours and have a program that has 20-30 grams of protein.

Add in your diet plan grain-based carbohydrates, fruits, and vegetables.

4. Do And Maintain Strength Training

Most people differentiate strength training with muscle growth. However, the two go hand in hand quite often.

The more you challenge your muscle the better the muscle growth.

That being said you must remember that form comes first.

Don’t just grab the heaviest dumbbell you can find at the gym and start cheating your way through your reps and sets.

Focus on a nice and controlled movement with good range of motion (ROM) and focus on the contraction of the exercise.

With strength training, you would want to aim for 4-5 repetitions, whereas normally your goal is 8-10 repetitions per set.

5. Sleep Is A Must

Did you know that lack of sleep reduces your body’s protein synthesis (muscle growth) and can cause protein degradation, which is the most vital element for growing your muscles.

So make sure to enjoy a good night’s sleep and allow your body to rest.

Not to mention that sleep is prime time when your body releases growth hormone (HGH), which is responsible for muscle growth and strength development.