You do realize that you can’t grow muscles overnight, right? But, with constant effort you sure can over time. The secret to building muscle is to get stronger. Because, the stronger you get, the more weight you will be able to lift. Therefore, the more muscular you will become. Sounds easy, Doesn’t it?
Now, the big question is how to get stronger, right? Well, we can show you the light, but you need to walk the distance for yourself. To know more about it scroll down and discover the secrets of muscle building.
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Focus on compound exercises
Compound exercises are those which involve the use of more than one major muscle at a time in comparison to isolation exercises like leg extensions, bicep curls, calf raise etc. Compound exercises on which we need to focus are:
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Bent over rows – 3 sets of 8 rep back and biceps
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Bench Press – 4 sets of 5 rep for chest and triceps
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Deadlifts – 3 sets of 5 rep for glutes, back and hamstrings
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Pull-ups – 3 sets of maximum rep for backs and biceps
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Squats – 4 sets of 5 rep for quads
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Over head shoulder presses – 4 sets of 5 rep for shoulders and triceps
This won’t restrict your workout to only machines. The goal of this training is to gradually and continuously add weight to each exercise. So, make sure to be efficient and consistent with the workouts. And, the best way to get better results is to track everything you do.
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Take days off!
Yeah! You totally read that right. Muscles grow when you rest and not when you train them. You go to gym to break them down. Sounds crazy? Well, technically it isn’t 100% true, but recovery does play an important role in muscle growth. Though, it doesn’t mean chilling in-front of the TV and eating unhealthy food.
On your off day, engage your muscles in a gently controlled stretching and strength building moves to allow blood and nutrients to rebuild your body. Natural body builders mostly get much better muscle-building results by hitting the gym only thrice a week. Therefore, it is much better to build the habit of hitting the gym thrice a week, but consistently.
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Eat, eat and eat!
After a good workout, your muscles need food and energy to recover and grow. In order to build muscles and their size, you need to consume more calories than you burn every day. Fascinating right? You get to eat a lot of food. But wait, not that quickly! Aim for foods that contain high protein like eggs, cottage cheese, steak, ground beef, chicken breasts etc. If, you are a vegetarian or lactose intolerant go for Xtremeno the best muscle enhancer for men and women. The presence of natural ingredients in it helps accelerate the body’s system to aid muscle recovery and development, which makes it effective.
Along with the protein, do consume the essential carbs and fats in the form of oats, brown rice, potatoes, almond, walnuts, whole milk etc. Split your meals into 4 to 6 meals as it works best for your system. Keep away from the packaged foods that offer empty calories, carb rich foods that absorb oil, drinks with artificial sweeteners, ice cream, fried foods etc. to gain muscles.
So, the process of building muscles is really not that difficult. It’s not a rocket science that you can’t get it right. Whether you workout in your living room or in a luxurious gym, keep the points mentioned above in your mind and you’ll gain all the muscles you want.