Are you seeking toward build muscle? Have you achieved a position where you can’t appear to put on any new muscle mass?
Occasionally it can be hard to keep muscle growth even after seeing good results. There are ways to build muscle quick and in this article we’ll look at 5 top tips which have to help you to pack on that more lean muscle mass.
1. Have a Plan
The first tip is to plan. How much muscle mass do you want to gain? How much muscle do you currently have? What’s your current body fat percentage?
By taking these measurement now and then measuring your progress along the way; you’ll be able to see your progress and stay motivated in the long-term.
You also need to plan your workouts. How many days per week will you train your muscles and how many days will you do cardiovascular (CV) training?
2. Supply your Muscles with Nutrients
Your muscles don’t grow when you’re at the gym. They grow when you feed them with the right nutrients. Protein is the best food for muscle growth and complex carbohydrates (carbs) are the best nutrients for fueling your body with energy.
Each day aim to consume approximately 1.5 grams of protein per pound of body weight, 2.5 grams of carbohydrates per pound of body weight and 0.4 grams of fat per pound of body weight.
3. Take Plenty of Rest to Recover
When you rest; your muscles will get bigger. Aim for 8 hours sleep per night, every night. Don’t skip on sleep hours.
Avoid overworking your muscles. Take 48 hours rest between exercising the same muscle groups again. For example: if you train your arms on a Monday, rest them until Wednesday.
4. Stick to Compound Exercises
Exercises that target more than one muscle group at the same time are called compound exercises.
Compound exercises are very good at building muscle fast because you’re working on lots of muscles at the same time. That way, there’s more muscle tissue to grow.
Good examples of compound exercises are dead-lifts, squats, pull-ups and push ups.
5. Be Aware of your Body Type
There are three different body types; Ectomorph, Endomorph and Mesomorph. Understanding your body type will assist you to attain your muscle building goals as fast as probable.
An Ectomorph usually has a skinny body frame and wants to eat huge amounts of protein, carbs and fat so as to receive in sufficient calories to put on muscle mass.
A Mesomorph is obviously built for muscles in mind so won’t require quite as many calories an Ectomorph. Yet, protein intake must still remain high.
An Endomorph will put on fat very easily consequently must limit their diet to high intakes of protein, and decrease the carbohydrates slightly.