Top 10 Rules For Making Muscle Gains

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A number of individuals spend many years trying to get toned or make muscle gains but it just doesn’t seem to happen…
Other people see themselves in a swimsuit and recognise the need to fill out muscles or get toned but they are not aware of where to begin. Whether you would like to enhance your chest, get calves that are more curvaceous, bulk up or achieve some other muscle-building goal, there are 10 muscle building tips below that will enable you to build muscle fast.

 

1.Lift

In order to build make muscle gains in any significant way, the muscle fibers have to tear and that can only be done when your muscles is subjected to outside forces to which they are not accustomed. Therefore, unless you work in construction, a moving company or another job that entails heavy, manual labor, you have to get your hands on weight lifting machines, dumbbells and barbells to see considerable muscle building progress.

 

2.Go Multi-Joint

Unless you are already quite muscular, triceps extensions, biceps curls or other single joint movements will not quickly build muscle. Multi-joint exercises such as bench pressing, squats, deadlifts and cleans are much better. These exercises take less time to work more muscles and they enable you to use heavier weight than is possible with single-joint workouts.

 

 

3.Go Heavy

The majority of individuals who are attempting to make muscle gains do not use a weight that is adequately heavy. To be effective, it is important to lift in the range of 8 to 12 repetitions for each set, doing 3 to 8 sets for each exercise and lifting a weight which results in muscle failure when each set ends.

Among the reasons that bodybuilders workout with a partner is to have someone there to assist them with lifting the weight when it becomes too heavy to use good form when lifting.

In the case you do not have a partner to work out with, simply stop when you become too weary to lift it with good form, rest for a little while, then continue until the set is complete. This is a more effective way of using weights than methods that enable you to complete a set comfortably, without getting to muscle failure.

 

4.Avoid Cardio

The body needs calories for muscle building and if you are performing a considerable amount of cardio workout such as bicycling or running, you will be burning calories which the body could be utilizing for muscle building. Therefore, if you would like to quickly build muscle, only do a brief 2 to 5 minute cardio warm-up and then concentrate only on weight training.

 

5.Eat

To put on one pound of muscle, you are required to consume a minimum of 3,500 additional calories per week. Given that 1 to 2 pounds per week is an attainable rate of muscle gain, you are required to eat 500 to 1000 additional calories a day to consume 3500 to 7000 additional calories per week. However, instead of shoving food down your throat indiscriminately, try consuming calories that are from healthy protein sources such as grass-fed beef, healthy carbohydrate sources such as yams and sweet potatoes and healthy fat sources like coconut milk and avocados.

 

6.Supplements

In order to gain muscle quickly, a creatine supplement and a protein powder of high quality are the two most effective supplements that you should be consuming. Beta-alanine, nitric oxide or other commonly used muscle-building supplements will provide small results; however, they will not very effective when compared with creatine and protein supplements.

 

7.Rest

If a muscle is worked too hard and on too many consecutive days, the fibers in the muscle will become too broken-down to repair and grow properly. To quickly build muscle, a muscle group must be completely fatigued, then allowed to rest. Generally, a muscle requires a minimum of 72 hours to repair properly after a weight training session. Ideally, you should make allowance for total absence of muscle soreness before that muscle is worked again. For example, work the shoulders and chest on Monday and Thursday, work the legs on Tuesday and Friday and work the back, abs and arms on Wednesday and Saturday.

 

8.Recovery

When resting, ensure that you provide your body with what it requires to recover properly and get optimal growth from the muscles. Activities which can improve recovery include cold showers or ice baths, massage therapy, compression clothing, adequate sleep, breathing exercises and foam rolling.

 

9.De-Stress

High stress levels can rapidly drain testosterone, which is a muscle-building, anabolic hormone and increase cortisol levels, which is a muscle-damaging, catabolic hormone. If you constantly have a high heart rate, high body temperature, shallow breaths or moody personality during you everyday activities, it is likely that you are too stressed to achieve optimal muscle growth. Breathe deeply and schedule activities to get more time and much less stress.

 

10.Address Hormones

For individuals older than 30 years old, the rate of muscle gain can be slowed by hormonal deficiencies. If muscle gain has become too slow or you have any of the symptoms, think about consulting with a doctor to perform hormone level tests and handle any deficiencies or imbalances.

 

Danny Loeb

ListedFit 2013