If you are a person, determined to build the muscles but don’t know where to start, this article is for you.
The so perceived glamourous muscle building has various positive effects on your body than just making you look appealing. The increase in muscle growth boosts the resting metabolism making your body burn more calories. This is one of the reasons why weight training exercises are highly recommended even as a part of basic exercise programs. The process of building muscles puts a positive stress on the body and results in an improved bone density. It is also said to have enhanced the cognitive function in brain, especially in older adults. The basic protocol for building muscles is usually weight training exercises. Along with a fitness plan, a meticulous diet is a must for muscle growth. The muscles usually grow because of rupture and re-healing of myofibrils, wherein the thickness and density of the tissues accrues over the course of time. Sleep and nutrition are essential for the body to recuperate through the repairing process.
1. Go Protein
The more proteins you consume, the larger is your muscle growth. Set target to consume about one gram of protein per pound of your body weight in a day. This way, your body is replenished and the draining protein reserves are compensated.
2. Toil the major muscles
The way you work on your muscles is the foremost factor that aids in its growth. The weight training sessions in the initial stages induces a faster build, but as time progresses the powering through has to be more intense. Focus on the major muscle groups like chest, legs and back. Compound lifts like bench-presses, dips, squats, deadlifts, military press, pull-ups effectively boost the muscle development.
A standard technique worth mentioning is that:
Practice 3 to 4 sets of 6 to 12 repetitions. 30 – 90 seconds of rest can be allotted between each set. More technically, calculate your ‘1 rep max weight’ and perform the sets at 65-85% of that number. It is also believed that lifting faster is a trick that will affect your body prominently. Hence you could try increasing the number of repetitions to 12 – 20 with a rest period no more than 30 seconds. It would ensure the increase of endurance leaving no muscle untouched for maximized growth
3. Build before bed
Intake of a combination of carb-keto diet before bed revives calories and reduces protein breakdown.
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