How To Effectively Gain More Muscle Without Incurring Any Health Risks

It is in no way universally valid that it is always better to lose weight. A case in point would be forming muscles, which do add to your weight. Building more muscles is one of the most effective ways to enhance your strength. Greater strength for specific muscle groups like your glutes is also beneficial if you want to improve your gym performance. They also serve to make carrying out everyday tasks a whole lot easier.

In terms of their essential functions, muscles work to ensure that your bones, tissues, and organs stay protected. Besides, muscles also speed up the body’s healing process. As experts reveal, more significant amounts of muscles consume more energy, burning unwanted types of calories as fats. Greater muscle mass is one effective way of ensuring a fast metabolism. So, it is a win-all situation with muscles resulting in the burning of a more significant number of calories besides letting you push yourself more while you work out.

It is a misconception that the only way to enhance your muscle mass is to sweat it out in the gym. There are plenty of factors that aid you in this, as this article will inform you. It is essential to remind you of one rider that comes with these primary ways to gain muscle mass- the results will vary from person to person. Therefore, it is worthwhile to be patient for these ways to build muscles to weave their magic. These methods are as follows:

Take Healthy Muscle Building Supplements

The effectiveness of muscle building supplements in enhancing body performance in resistance training is a well-established fact. As experts from reveal, they help to stimulate the growth of muscles. Creatine and protein are common constituent materials of health supplements. Supplements are beneficial for people doing heavy or resistance training as they strain the muscles more. Supplements help the muscles to adapt and, in time, become more robust and more extensive.

Let Your Body Build The Maximum Amount Of Muscles

Greater protein synthesis levels, which for the layman would be the protein the body stores in itself, facilitate enhanced muscle growth. Protein is in constant demand by the different body organs to produce hormones and other essential body functions. As a result, the protein reserves deplete regularly. For building muscles, that translates to less available protein with which the body can naturally build muscles. You can solve the problem by ensuring that the body has more protein levels than what it needs to break down for normal functioning. Scientific studies advise people looking to build their mass to feed themselves with a 1gm of protein for each pound as per their body weight. That is approximately the maximum amount of protein the body needs for ordinary daily functioning.

Work Your Whole Body

While it is indeed true that having the ability to curl your biceps is something you want to show off. Still, you need to challenge all the different parts of your body if you are serious about building muscles. According to fitness trainers’ multi-joint movements are an excellent way to achieve the same. According to them, while isolation training is beneficial, it is not a suitable training backbone, especially if you are looking to build muscles.

A better alternative to isolation training is workouts that exercise several muscles and joints simultaneously. An example would be the dumbbell row—each rep of the same challenges the lateral muscles, biceps, and abdominal muscles. When you use several muscles, it enhances your ability to lift weights, which stimulates muscle growth. It also mimics the real-life need to coordinate muscle movement. All these make multi-joint exercises an essential part of your workout. Many workout exercises serve the purpose like:

  • Deadlifts
  • Squats
  • Bench presses
  • Pullups

Practice Heavy Training

Heavy training is an effective way to add to your muscles as well as your overall strength. If you do have the training and manage to make them safe and efficient, you will gain several benefits. Heavy training exercises not only contract muscles but expand them as well. The heavyweight involved in such muscle expansion and contraction will cause them to tear and stimulate the muscle rebuilding process.

The intensity and effectiveness lead to a fewer number of reps that you require for getting optimum results. Instead of the usual ten to fifteen reps, only five reps of a multi-joint movement should suffice. With fewer reps, you can use more weight with each rep, thereby adding to your muscle strength. Consistent practice will let you lift heavy weights for additional reps for you to perform.

It is good to start a workout with a heavy training exercise that requires a low number of reps, followed by other moves. It helps you get the best of both worlds.

Have A Health Drink Before Your Workout

It is scientifically proven that lifting weights after drinking shakes with carbs and amino acids before a workout session enhances body protein synthesis. At least when compared to lifters who had the same shake after the workout. This particular shake consists of 35gms of carbs and 6gms of amino acids, the building blocks of protein. Experts suggest that the increased blood flow resulting from exercising may potentially increase the absorption of amino acids by the body’s muscles. The optimum time to have your shake is between half an hour or one hour before a workout session.

You Don’t Need To Push Yourself Every Time

It is indeed a fact that movement and exercise should be a part of the daily routine. But don’t let that result in you harming yourself by excessive exhaustion and fatigue. After a heavy training day, you need to give the body time to repair and regrow into something better. After a good workout session, you need to feel good, not totally tired, and too exhausted to do anything other than lying down. Set a limit of twelve to sixteen workout sets. You mustn’t exceed this limit. It doesn’t mean that you shouldn’t push your body to its physical limits. It merely means you should give it adequate time to rest and expand that limit.

Have Crab-Rich Diets On Rest Days

People are aware of the need for rest days to ensure proper healing time after workouts. Scientific research suggests that having carb-based diets on rest days helps in the body’s recovery process. The process by which is that carb meals increase blood insulin levels slowing down protein breakdown.

A large majority of people visit gyms to build muscles. A muscular body is indeed the inspiration that leads most people to gyms near them. But it takes more than the treadmill and the dumbbell to build muscles. Some special tips and tricks help make the process easier, and this article acquaints you with the same. We hope it helps you on your way to more muscles!


Meghan Linsey Proves She Is Invincible with a Little Help From Kelly Clarkson

NBC’s acclaimed competition singing show, The Voice, bid farewell to its eighth season last night, ultimately crowning Team Pharrell’s Sawyer Fredericks as the winner. However, prior to the big announcement, former Big Machine Label Group recording artist Meghan Linsey took the stage as the lone remaining member of Team Blake [Shelton] to make sure the world knew that, despite the outcome, nothing would break her spirit.

Read More »