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Muscles make up approximately 40% of our body weight, and they are responsible for how our bodies move and function throughout the day. As we gain muscle, we become stronger, and we have more energy!
These benefits are why so many of us have “muscle building” on our list of fitness goals, and it’s what makes difficult training programs worth it.
What if I told you I could speed up the process? If you’re wondering how to maximize muscle growth, I’m about to inform you about 7 of the most effective muscle building tips. All you have to do is keep reading!
1. How to Maximize Muscle Growth? Train
One of the obvious answers for how to build muscle is to utilize the gym.
You should be strength training at least 3-4 times a week. Try an upper/lower body split, a push/pull split, or workout days that prioritize specific muscle groups.
2. How to Gain Muscle Mass? Lift Heavy
Using the weights at the gym won’t be enough. You need to be strategic about your strength training plan. Increase the intensity (the amount of weight that you’re lifting), but lower your number of reps.
I recommend a range of 6-12 reps for optimal muscle build.
3. Diet Matters
One of the best muscle building tips I can offer is related to your diet. When you’re trying to gain muscle mass, you need to be in a calorie SURPLUS, eating more calories than you burn. Most calories should come from protein to promote muscle growth.
I recommend eating at least 1 gram of protein per pound of body weight.
4. Mobility Exercises
Incorporate mobility exercises into your routine. These exercises enhance our range of motion and protect against possible injury during training.
5. Consult with a Trainer
If you’re spending days in the gym and still asking how to build muscle, your workout plan might not be right for you.
Consider reaching out to a personal trainer. A personal trainer can build a workout plan that matches your desired fitness goals. Then they can instruct you on new exercises, and offer additional workout and nutrition advice.
If training and eating in a calorie surplus aren’t enough, you may want to try supplements to achieve your goals. Certain supplements, such as SARMS, interact with receptors in the body that can enhance muscle growth in addition to enhancing workout performance.
7. Rest and Repeat
Lastly, when trying to gain muscle, you need to rest. Rest helps our muscles recover, and then prepares them for our next workout. Rest means having specified days where we don’t work out, as well as getting adequate sleep.
When you’ve found a rest/workout routine, stick to it for several weeks. This consistency will be rewarded with muscle growth.
Hit the Gym
When you’re focusing on how to maximize muscle growth, you may get bogged down by the difficulty and time commitment. But, you don’t have to be! By implementing these 7 tips, you’ll be sure to see quick progress in your muscle growth.
If you found these tips useful, check out the rest of our site for more health and fitness guides!