MUSCLE GAIN BY MEN
More strength directly refers to more muscle. The bigger you muscles become and the stronger your body gets is directly proportional to the heavier weights that you lift. If you want to lift heavier weights, you will have to increase your muscles. This is why size depicts strength. If you lift heavy weight, your muscles will increase naturally.
Some of the people have tried to build their muscles by going through high rep isolation exercises until they get pumped and sore. But this doesn’t work in most of the cases because its difficult to lift heavy enough that can trigger muscle growth. Only the strong lifters can grow muscles by isolation exercises such as curls. Or the lifters who take drugs can grow muscles this way.
What actually works is….
- Build your strength.
All the body builders that ever existed believed in strength. They believed more strength means more muscles. Increase your Squat to 140kg/300lb, Bench Press to 100kg/220lb, and Deadlift to 180kg/400lb. strength is size and hence your overall muscle mass will increase.
- Add Weight.
Don’t pay much attention to pump and soreness. Pay much attention to adding more weight on the bar. Try to increase weight every time you lift. Your body will get stronger and hence your overall muscle mass will also increase. If you don’t increase your bar weight every time you lift, you are not building any muscle.
- Do Compounds.
Try doing the exercises that helps in building several muscles at the same time. You will be able to lift more weight which will trigger more muscle growth. The bulk of your routine should consist of heavy Squats, Deadlifts, Overhead Presses Bench, and Barbell Rows.
- Use Barbells.
Barbells can let you lift heavier weights than any other tools. So, try using them. You also have to balance the weight yourself. Use of barbells involve more muscles in it and hence trigger muscle growth. Try to use weights which are not attached to machines. Start light and use proper form to avoid injury.
- Increase Frequency.
The more often you lift, the more your muscles gets triggered to be grown. The more frequently you exercise, the more practice you do, and hence the more techniques you develop, as a result of which, the more you trigger your muscle to grow. Start pressing, Squatting and pulling at least three times a week instead of once.
Recovery of muscles after the workout is very important to let them grow bigger and stronger. Just like your mind needs break, your muscles need it too. They can’t recover if you work them hard daily. Take three to four rest days a week. Your muscles can be recovered with the help of plenty of food and water and sleep.
- Eat More.
Your body needs food as a fuel for the muscles and body to get recovered after the workout. Your muscles will not be able to recover and grow in the shortage of food. Most guys need at least 3000kcal/day to build muscle. And in case the guy is skinny and does a lot of workout, he needs even more calories per day.
- Eat Protein.
Proteins are used by your body to build new muscles and recover the damaged muscles after the workout. Your body needs about 1.8g protein per kilogram of body-weight (0.82g/lb) to increase the muscle recovery to maximum and build muscle. For an 80kg/175lb guy, that makes up about 135g of protein per day.
- Get Real.
Don’t aim for steroid-type muscles without consuming steroids. You can’t become hulk in three months because muscle building is time consuming. Stop aiming to look like celebrities. They usually set unrealistic expectations. Focus on improving yourself. Don’t get frustated.
- Be Consistent.
Most guys gain 0.25kg/0.5lb of lean muscle per is they eat well and go through an effective training program. You can’t gain muscle faster than this. It takes a year to gain 12kg/24lb of lean muscle and observe dramatic change. Hence consistency is the most important factor in building muscles.
- Maximize Muscle Building
The growth of your muscles is directly proportional to the amount of protein your body stores. But along with this, your body is constantly using the protein produced, in other works also. For example: building hormones.
“The result is less protein available for muscle building. To counteract that, you need to build and store new proteins faster than your body breaks down old proteins,” says Michael Houston, Ph.D., a professor of nutrition at Virginia Tech University.
- Eat Meat
“Shoot for about 1 gram of protein per pound of body weight, which is roughly the maximum amount your body can use in a day”, according to the Journal of Applied Physiology.
For example, a 160-pound man should consume 160 grams of protein a day—the amount he’d get from an 8-ounce chicken breast, 1 cup of cottage cheese, a roast-beef sandwich, two eggs, a glass of milk, and 2 ounces of peanuts.
Split the rest of your daily calories equally between carbohydrates and fats.
- Eat More
rice salad bowl and Grilled chicken
along with the adequate protein, your body needs enough calories too. You can Use the given formula to calculate the calories you require daily to gain 1 pound a week. (Give yourself 2 weeks for results to show up on the bathroom scale. If you haven’t gained by then, increase your calories by 500 a day.)
A. Your weight in pounds: _____
B. Multiply A by 12 to get your basic calorie needs: _____
C. Multiply B by 1.6 to estimate your resting metabolic rate (calorie burn without factoring in exercise): _____
D. Strength training: Multiply the number of minutes you lift weights per week by 5: _____
E. Aerobic training: Multiply the number of minutes per week that you run, cycle, and play sports by 8: _____
F. Add D and E, and divide by 7: _____
G. Add C and F to get your daily calorie needs: _____
H. Add 500 to G: _____. This is your estimated daily calorie needs to gain 1 pound a week.
- Work Your Biggest Muscles
If you are just a beginner yet, any type or amount of workout can be enough to start building muscles. But if you have been lifting for some time now, for best results, you need to focus more on the larger muscle groups eg, chest legs etc..
Add squats, bent-over rows, bench presses, deadlifts, pullups, dips, and military presses to your workout. Do two or three sets of eight to 12 repetitions, with about 60 seconds’ rest between sets. That rep range will put your muscle cells on the fast track to hypertrophy, the process they use to grow.
- Have a Drink First
A 2001 study at the University of Texas found that “lifters who drank a shake containing amino acids and carbohydrates before working out increased their protein synthesis more than lifters who drank the same shake after exercising.”
The shake contained 35 grams of carbohydrates and 6 grams of essential amino acid, the muscle-building blocks of protein.
“Since exercise increases bloodflow to your working tissues, drinking a carbohydrate-protein mixture before your workout may lead to greater uptake of the amino acids in your muscles,” says Kevin Tipton, Ph.D., an exercise and nutrition researcher at the University of Texas in Galveston.
For your shake, you’ll need about 10 to 20 grams of protein—usually about one scoop of a whey-protein powder. Can’t stomach protein drinks? You can get the same nutrients from a sandwich made with 4 ounces of deli turkey and a slice of American cheese on whole wheat bread. But a drink is better.
“Liquid meals are absorbed faster,” says Kalman. “So tough it out. Drink one 30 to 60 minutes before your workout.”
- Lift Every Other Day
Have a day of rest after a full body workout. It is proven by studies that a heavy work out session increases the protein synthesis to an enormous amount for about 48 hours.
“Your muscles grow when you’re resting, not when you’re working out,” says Michael Mejia, C.S.C.S., Men’s Health exercise advisor.
- Down the Carbs After Your Workout
Studies show that you can gain more muscle if you consume more carbs during the rest days.
“Post-workout meals with carbs increase your insulin levels,” which, in turn, slows the rate of protein breakdown, says Kalman. “Have a banana, a sports drink, a peanut-butter sandwich.”
- Eat Something Every 3 Hours
“If you don’t eat often enough, you can limit the rate at which your body builds new proteins,” says Houston.
“Take the number of calories you need in a day and divide by six. That’s roughly the number you should eat at each meal. Make sure you consume some protein—around 20 grams—every 3 hours.”
- Make One Snack Ice Cream
This tip will be the easiest to follow by far: Have a bowl of ice cream (any kind) 2 hours after your workout.
This snack triggers a surge of insulin better than most foods do. And that’ll put a damper on post-workout protein breakdown.
- Have Milk Before Bed
Eat a combination of carbohydrates and protein 30 minutes before you go to bed. The calories are more likely to stick with you during sleep and reduce protein breakdown in your muscles, says Kalman.
Build an exercise routine. Make a workout plan for yourself so that you know that which muscles will you be working on and on which day. You can work them all on different days, or may be on the same day. According to your workout plan. Be sure to rest your muscle groups 24-48 hours between workouts.
Schedule your workouts. As you know that overtraining is also not a good thing, so, to avoid overtraining, make a schedule for your workout. Organize your routine so that you can work two muscle groups simultaneously and save time (supersetting). Examples could be a chest and back day, bicep and tricep day, or a chest and bicep day.
- Day 1: Chest and biceps, followed by cardio
- Day 2: Back and triceps
- Day 3: Rest and cardio
- Day 4: Legs and abs
- Day 5: Shoulders, followed by cardio
- Day 6: Rest
- Day 7: Rest
- Day 1: Upper-body workout, followed by cardio
- Day 2: Lower-body workout
- Day 3: Rest and cardio
- Day 4: Upper-body workout
- Day 5: Lower-body workout
- Day 6: Rest and cardio
- Day 7: Rest
Warming up with a cardio before the weight lifting is a good practice. Before beginning the actual exercise routine, try having an exercise that would warm up all the muscles that you will be working out that day. It will not only prevent you from injuries, but will also set a mind frame for you. A light 5-10 minutes of cardio is a good practice before the exercise session.
Work out harder for a shorter length of time to build muscle. Training with high reps is good for building endurance, but it won’t help you build up either size or strength. Instead, aim for about 3-8 sets per muscle group, and 6-12 reps per set for your normal routine. Your final rep should be very hard to complete! If it’s not, increase the weight you’re lifting.
Work your whole body over the week. You’ll see increasing benefit to the maximum when your entire body plays an important part in the routine. When you use more muscles in your workout, the more muscle development will take place. You can work your whole body at 1 time or target different muscle groups on different days.
“Include cardio training. The standard recommendation is 150 minutes of moderate cardio each week, or 75 minutes of vigorous cardio, or an equivalent combination of the two. A good place to start would be doing 30-60 minutes of cardiovascular activity every other day or 3 times a week.”, says experts. Examples of cardio include running, and biking, swimming, any sport that involves constant movement.
Get your body complete rest. You need at least 8 hours of sleep. Try to avoid over training. Because over training reduces the pump of your muscles and hence can lead to wastage of muscles.
Lowering your stress levels can help you with your goal. Whether it comes from homes, offices or wherever, reducing it can become a key to success. Stress increases the production of the hormone cortisol, which encourages your body to store fat and burn muscle tissue.