Tips For Muscle Growth

Muscle growth requires an adequate energy balance in the body. For which your calorie consumption rate should be higher than the number you burn. The right amount of exercise, diet, determination & patience plays key to increasing muscle mass. The human body requires almost 2,800 calories for growing a pound of muscle. Our body’s natural capacity for building muscle is around 227g per week. This means if you take too many calories to grow muscle mass, you will gain extra fat too. However, it usually takes a trial for finding the right number of calories to build muscle while staying lean as the range can vary from person to person. However, choosing the right training program is as essential as taking a proper diet.

The following steps play the core role for muscle growth:

●       Proper Training

●       Right Nutrition

●       Rest and recovery

Here are the tips that you can follow for building muscles.

1) Workout with the proper intensity

Working out with proper intensity is very important. The human body is adaptable so keep on altering the volume of your training either increasing the weight or the pace per set. Doing this will break down your muscle stress, which plays an important role in exercise-induced muscle gain. Your prime focus should be the intensity of your training rather than how much time in total you give each session.  Consider doing the right training exercises. However high-intensity workouts in your workout clothes aid the muscle-building process. We Suggest you practice a 30-35 min intense exercise session on alternate days of your training. Make sure each session is as intense as it could be, so it will produce the right conditions for your muscles to break down & rebuild.

2) Doing the right technique in proper form

Right technique & proper form are very essential for getting desired results. We suggest you keep the reps’ range within your strength capabilities. Look out for the proper techniques and movements of each workout you do & never over train yourself. Consider getting your training under a trainer who will teach you the right form of each exercise you do. A lot of exercises require your muscles and body parts to be stretched for the complete motion of a particular exercise. Always complete that motion without changing the position.

3) Eating protein - essential for building muscle mass

As you work out the protein in your muscles breaks down and your body undergoes a protein synthesis process. Which helps in muscle growth. Lifting more weights increases your body's requirement of proteins for building up muscles. Scientific researches suggest taking 1.6g of protein per kg of body mass. Means 0.4g/kg in each meal, if you take 4 meals in a day. Optimum consumption plays a vital role when your body starts rebuilding muscles. You are necessarily required to maintain a steady intake of protein, for complying with the protein needs of your body as you exercise.

4) Heavy weight lifting

Lifting weight is classified as the most effective method of gaining muscle mass. Put on your workout jogger pants and consider lifting as much weight as you can.  The weight lifting rep range should be around 8 to 10 reps per set. And 4-6 sets per day. For reaping maximized benefits reduce the rest period between each set. You should be more explosive when working out with weights. Gradually increase the weight in your reps as your body gets comfortable with a particular amount. Exercises that you should focus on are:

1. Deadlift

2. Squats

3. Bench press

4. Hang cleans

5. Military press

keep on altering your muscle groups for ensuring that all muscles are engaged at the right intensity.

5) Take proper Recovery Time

You might be wondering how rest can be associated with muscle building. Rest lies among the three prime factors for muscle growth. Real growth happens when you rest. That’s why hours of sleep are essential. Adequate sleep boosts the recovery process in your body that is imperative for building muscles. We suggest you have a rest day after 3 days of an intense workout.  You should never over train your body. Doing more than required exercise can lay off negative effects on your goals. 

This information presented is intended to be used for educational purposes only. The statements made have not been evaluated by the Food and Drug Administration (U.S.). These products are not intended to diagnose, treat, cure or prevent any condition or disease. Please consult with your own physician or health care practitioner regarding any suggestions and recommendations made.