The Muscle-Builder's Guide To Success
One of the most common health and physique aims, especially amongst men, is to grow more muscle. Whether you want to do it just to feel bigger, look bigger or even appear more attractive, growing muscle is actually pretty easy to do - provided you take the right approach and you know what you're doing. It helps to dispel some myths first, however, and to ask ourselves: how does it really work, and what is really important for developing more muscle throughout the body? The results are a combination of common sense and science, not to mention the previous experience of those who have tread this path before. Let’s take a look at some of the things you should remember if you want to gain more muscle fast.
It Starts With Diet
In many respects, the diet is the beginning and the end in muscle growth. It doesn’t really matter what else you are doing if you are not eating right. Getting nutrition right is essential for ensuring that you are able to grow muscle consistently and without causing yourself any lasting damage. So what exactly are some of the things you need to be aware of when you are trying to give yourself the perfect muscle-builders diet?
For a start, let’s look at the bodybuilder's number one food group: protein. Protein is what actually allows your body to produce muscle, and without it, you won’t get anywhere with your muscle-building. However, there is often a lot of misconceptions surrounding protein’s role in muscle growth, and actually, there is such a thing as taking in too much of it per day. To calculate how much protein you need, you should get your body weight and find out through a calculator how much you should be getting in. Generally, for most men, it will be between 110g-180g per day.
Once you know your protein desired intake, it’s time to start thinking about where you can get it from. Common good sources of protein are nuts and seeds, eggs, meat and fish and then of course supplements. There is nothing wrong with using whey powder to help you gain muscle, and in fact, for many men, it will be absolutely essential to do so. This will help you to keep your protein level up, but you should try to get as much as you can from whole foods, rather than the supplements. Remember that they are called supplements for a reason, as they are not the main deal in your diet - or shouldn't be, at any rate.
But your diet concerns go far beyond protein itself. You also need to make sure you are getting enough carbohydrates and fat, as these are also used in the exercising of your muscles and therefore provide the necessary sustenance for growth to occur. They also help in repairing the muscle, so it is clearly very important to allow that to happen. However, you do want to make sure that you are not stocking up on carbs and fat too much, and there is much to be said for treating yourself to a low carb ice cream or something similar instead of a normal level carb food. As long as you get your main food groups right, you can be sure of getting your diet right. There is one other thing to say here however, and it’s this: you need to eat more calories if you are to gain muscle, so don’t try to lose weight at the same time. It doesn’t really work like that.
Once you have got the diet down, it is time to start thinking about how to actually convert that energy into muscle. This is why you need to be fully aware of what moves are best for gaining muscle, as there is no use in going into it randomly and hoping for the best. Certain exercise moves are always going to be more useful for muscle building, and your goal should be to try and make it as easy on yourself as possible to gain the muscle you want to gain. Let’s take a look at some of the best moves for gaining muscle all over the body.
Some of the simplest are actually the most effective, such as lifting. Most men want to gain muscle in their arms more than anywhere else and for this lifting is essential. There are many kinds of lifting you can do, but the important thing is to make sure that you are doing it properly, and that you actually learn the techniques rather than trying it randomly. As long as you get the technique down, you will build muscle faster and with less difficulty than if you do not. This is the most important thing when exercising for muscle growth - and the next most important has to be consistency.
You need to make sure that you are exercising regularly, otherwise, you just won’t see the gains you want. It should generally be three to four days a week of exercise, which is enough to ensure that you are gaining muscle without harming yourself. This is not just about the arms either - you need to switch up your exercises day after day so that you are not only ever working on one muscle group. As long as you get this right, you will find that it really helps you to gain muscle faster and more reliably.
Rest is not only important to ensure you do not harm yourself, it is actually a vital part of the muscle growth process. A lot of the growth itself happens during the rest period after exercise, as the muscle is repairing itself from the tension it underwent during training. Therefore, you need to have a day of rest every three or four days to ensure that your muscles can actually grow as much as you would like them to. Be sure to get plenty of rest - and to drink enough water after your workout as well, as this really helps you to grow muscle faster.