10 best ways to build muscles: There are many different ways to build muscle, but in this article, I’ve selected the 10 best ways to build muscles which are very effective. You can build muscle only by taking a proper diet, workout and taking quality rest. There’s a big difference between gaining weight and building muscles. Usually, normal people who don’t go for a workout can also gain weight.
Here I want to share some quality advice and my own experience on how to build muscle fast and easily. When I first got interested in gaining size, fat doesn’t bother me much. I enjoyed my gains, got compliments from my friends. But since I switched my focus from gaining size to building muscle, I got addicted to it.
Understand your calorie surplus
Calorie surplus means eating more calories than you burn. (For e.g.-if you eat 3500 calories per day and burn 3000 calories per day, then you’ve created a surplus of 500 calories). In order to gain muscle, you have to surplus your calories. When you workout, muscles tissues get tiny tears and in order to repair those tiny muscle injuries, the body needs a calorie surplus diet. The larger calorie surplus will lead to faster muscle growth. Don’t make a common mistake of eating too much, as it will increase the amount of fat in a body.
Eat protein and build muscle
First thing comes first. Whether it is for fitness or bodybuilding, protein plays an important role in both fields. Protein is made up of amino acids. Amino acids are the building blocks of your muscles and body. Without them, it would be impossible to build, repair or even maintain muscle tissue. One cannot build muscle without eating much protein.
Try to aim 1-2 gram of protein per pound of your bodyweight, if your goal is to build muscle mass. For example- if your weight is 190lbs then try to eat about 150-300 gram of protein per day.
Here eating clean means eating more of the healthier food in each diet group and cutting down not so healthy foods. It includes embracing whole foods like fruits, vegetables, and whole grains and also adding healthy proteins and healthy fats. Carbohydrate helps muscles to get repair and protein help muscles to grow. Try not to eat refined grains, unhealthy fats, a large amount of sugar and salt. Clean eating is very much necessary for building muscle mass. Unhealthy foods are going to increase the amount of fat in the body, which can result in several health issues. Avoid junk foods if your motive is to build muscle.
Consider a protein supplement
Well honestly, one can easily build muscle without protein supplement also. Here I personally suggest you not to rely on supplements. You have to understand a supplement is exactly as the name implies- SUPPLEMENT. If you follow your proper diet, you don’t need a protein supplement. But, on other hand protein supplements has many benefits in the process of muscle building. Protein supplements contain amino acid which tends to build muscle fast. So, if you really looking for a supplement then I would suggest you go for whey protein and whey isolate.
Your muscles are thirsty. Growing muscle requires a lot of protein, but it requires even more water. Water in your body mixes with blood and carries all the nutrients to muscle and making them grow fast. When you workout, the amount of water in your body decreases in the form of sweat and your body gets dehydrated. So, remember to keep hydrate yourself during your training session and throughout the day. In general recommendation, men and women, who train their body, should aim to drink at least 4-7 liters of water per day.
Go for workout
A good diet is very much important for your body. But feeding your body with a good diet is just the half process. In order to build muscle, you need to go to the gym to train yourself. Working out in the gym with weights will going to tear down your old muscles fibers and build them into new ones. As your new muscles grow, you ultimately look bulkier, bigger and stronger.
Train hard but for short period of time
Training your body with high reps will help you in building strength, but it won’t be going to help you in building muscles. If your aim is to gain muscle size, then keep your working set for about 3-5 per sets on per muscle, and perform 6-10 reps per set for building muscle. If you easily handle your last rep then, try to increase the weight you’re lifting.
- Limit your overall workout session for up to 45 – 50 minutes a day.
- Change your working reps and sets every 4-5 weeks. The body gets accustomed with the current reps and sets. So, if you won’t change your reps every week, your body will not grow. Changing rep and set going to give your body a new stress causing your muscles to grow frequently.
- Increase your weight intensity as it tears more muscle and which in turn increases more muscle growth.
Train on your whole body
In order to great maximum result, you need to train your whole body. The more you train your muscle, the more growth hormone(IGH-1) your body will produce, which in turn stimulate your muscle growth and helps your muscle to grow faster.
- Perform compound workouts such as Bench press, squat, Deadlift, Rows, Overhead press, Pull-ups, and Chin-ups. Compound workout works on more than one muscle group help them to grow even faster.
- Schedule your workout. Divide your workouts into days and take rest in between.
Focus on progression
From the above point, now you have a basic knowledge about building muscle. But, how will you know that your muscles are actually increasing? The solution for this is to measure your weight and take your full body picture in the starting session of your training and compare it after 3-4 weeks. Do you see any difference? If Yes, then keep it up. But, if No then you are not sincerely following the above points.
Seeing a change in yourself will going to increase your confidence and will also motivate you enough to keep making progress in your physique.
Get proper sleep
Diet → Workout → Rest
Your body won’t grow if you don’t do enough rest. Take a quality sleep for about 8-9 hours per sleep without distractions in order to grow your muscles. When the body goes into the rest mode, the muscle starts getting recovered and repair. Once your body gets fully recovered, the new muscles will eventually be going to build up.