5 ways to build more muscle
Go big or go home! It’s the likely motto of people who want to get bigger muscles. But you can’t get bigger overnight, not even after a few days. And it will take a lot of hard work. However, there are hacks which can make the process faster, as well as a bit easier. Here are 5 of those hacks.
Go for compound exercises
Multi-tasking is big when it comes to the workplace. It’s also a big hit in the gym. But it does not mean you’ll be doing multiple exercises at the same time. You just need to do one exercise which targets multiple muscle groups at the same time. That’s where a compound exercise comes in. Compound exercises target several muscle groups at once. Unlike isolation exercises, like a traditional bicep curl, which target only one muscle. An example of a compound exercise is a squat. A squat will target your glutes, thigh and leg muscles at the same time.
However, there is a downside to compound exercises. If you have a weak muscle in the compound’s group, you’re sure to get tire easily. That’s why it’s good to have a balanced training regimen that target all of your muscles.
Cardio comes in second
If you do strength training and cardio, it’s best to hit the weights first, then the aerobic exercise. The basis for this is that if you perform cardio exercises first, by the time you do strength training your muscles will already be tired. If you perform weight training first, your heart rate will already be up, so your body won’t have problems transitioning to the cardio exercise. Your muscles won’t be as tired, since, typically, you’ll be performing upper body exercises. People who want to lose weight should also be glad to know that after strength exercises, your metabolism peaks. You burn calories even at rest. But if you follow it up with cardio, the fat-burning intensifies.
Eat immediately after a workout
After a difficult training, probably the best advice you’d love to hear is: eat immediately after a workout. However, don’t go binging or eat just about anything. Aim for a 4:1 carbohydrates to protein ratio. Why these nutrients and what’s with the ratio? Carbohydrates are fuel for the body, and you’ve lost lots of fuel during the workout. Protein is to make sure your muscles are supplied with fuel to grow stronger and rebuild itself. In terms of the ratio, don’t worry, there’s no need for calculations. Just take four parts of carbohydrates and a part of protein. That’s why some people suggest a shake composed of chocolate milk and a medium sized banana. Besides the carbo and protein boost, you’ll also get a good dose of calcium and potassium. If you want an actual meal, some brown rice and lean meat or fish also makes a great post-workout meal.
Do not over train
Most people think that a workout session should always last for hours on end. However, that may not be the case. Unless you’re a professional athlete who is preparing for a competition, that may not be a good idea. Keep in mind that your muscles need rest to heal itself to become stronger and grow. Burning yourself out won’t be doing your muscles any favor. Instead, target an hour or less for a workout.
Steadily increase your weights
While on the topic of burning your muscle out, remember not to add too much weight during your training session. Adding weights should be gradual to allow your muscles to adapt and not be overwhelmed. Injuries can occur when you force yourself to take on more than what you can lift in the weight room. The rule of thumb is to add five percent of weight per week. For example, if you bench press 80 pounds, add four pounds the succeeding week. Doing this gives your muscles the challenge it needs without straining it. If you’re a beginner and you have trouble with the five percent per week, add another week so you can fully adjust.
As you try these hacks, remember to wear the correct training clothes. Technical wear always works best. You should also have durable shoes with lots of protection but does not hinder your movements. Reebok shoes, for example, works best for workouts.
Finally, despite your desire to build more muscle in less the time, don’t forget to enjoy your workout. The more you enjoy it, the easier it will be.