If you‘re trying to build muscle but are not quite getting the results you want, there are probably things you‘re doing wrong.
And while many people focus on meaningless things, such as following the latest muscle-building celebrity workout, or buying a weight-gain supplement, the more important things are being ignored.
For the goal of building muscle mass, you have to:
1. Eat big!
Establishing a caloric surplus will massively optimize your muscle gains.
The caloric surplus should be made up of good amounts of all 3 macronutrients - Protein, fats, and carbs.
The optimal daily intake forms at ~1g of protein per lb of bodyweight, ~0.45g of fat per lb. of body weight, and 3-5g of carbs per lb. of bodyweight.
2. Lift big!
If your workouts are not challenging enough, you‘ll have a hard time gaining muscle whatsoever.
For the goal of gaining bulk muscle mass, you should focus on challenging sets of 6-15 reps, which bring you close to failure.
This will create a good stimulus for growth, given that you consistently do sets that challenge you in a new way.
3. Recover well!
Though training big and eating big are the two detrimental factors for muscle gain, recovery is actually where the magic happens.
The two most important aspects of recovery are your sleep and the time frame between the separate workouts.
Generally, it is recommended that you sleep 6-8 hours per night and train each muscle group once every 3-4 days.
By doing all of the above, you will create a good muscle growth stimulus, grant sufficient nutrients & time for the body to recover and grow stronger.
This is how you gain muscle.
15-minute beginners workout!
How does a 15 minute full body workout sound to you? It won't be easy but Women's Health have it all with videos!
A family of four has lost over six stone between them after taking on family gym sessions over pub visits! The Sun has more!
The best time to work out?
Are you up and out first thing? Are you down the gym in the evening? When exactly is the best time to workout? myfitnesspal.com has some of the answers!
Betina Gozo once lived a very different life to what she does now playing in a band, now fitness is the focus of her life! The hard work and dedication was recognised by Nike who made her a Nike Master Trainer! You can read more about Betina's morning routine that can inspire your own Women's Health Magainze!
What's the best workout for the causal gym-goer? What can you do that combines both cardio and resistance training and boost your fitness? Coachmag.co.uk has the answer, have a look at what they suggest!
Not losing weight? What to do!
If you've started the road to wanting to lose weight, well done on getting yourself into that mindset, the rest will be easy right?? The weight will start to come off and then, you hit a wall.. DOH!
myfitnesspal.com has some words of advice for anyone who has hit a wall!
How many calories do you need?
Just because there is a recommended calories allowance intake doesn't mean you need to fill your quota! Fitbit.com has help on hand!
Foodie to fitness fanatic!
From foodie to fitness fanatic! Its very possible but sometimes only the strongest wills can get you from A to B! You can read Aaron's fitness journey via the good people at myprotein.com
You've been in the gym for a while, you've gone through your routine and you can feel those muscles have been worked, stretched with that sweat running down your back... YAY! BUT how do you know you've actually had a really good session?! Joe.co.uk can give you the info you need to know!
How to walk without knee pain!
Walking may be one of the best ways of getting some exercise whilst not over doing it, but that's not the course if you're suffering from knee pain. myfitnesspal.com has some tips that may help if you suffer from this.
4-week walking plan!
With walking being one of the easiest types of exercise you can include in your day, it brings not only an exercise routine but improves the health of your heart, sharpens the brain and gets you outdoors! myfitnesspal.com have a guide on how you can use walking to help tone yourself up!
Superhero training tips!
If you've ever wanted to get in shape and look as ripped as some of the biggest superheros on screen, it would be worth getting some tips from trainer Don Saladino. Saladino has helped transform Ryan Reynolds into Deadpool, Sebastian Stan (The Winter Soldier), David Harbour (Hellboy) and Scarlett Johansson (Black Widow). Head over to Men's Health for a special workout!
Its an old question, when the best and most effective time to lost weight with your regular exercise! The Sun has some new information from a study in Denmark!
If you're looking to build up those shoulders, tone up that chest of have bigger arms, this two week plan from Coach Magazine could be just what you are looking for!
The weight loss journey can be a long one, whether you're just starting out or you're struggling to lose those final few pounds until you hit your target weight, keep fighting the struggle! Myfitnesspal.com has 9 tips to help you on that journey!
How to get fit at home!
Everyone is busy and not everyone can get to the gym, so how about bringing the gym to your home? Coach Magazine has some tips to your home workouts!
Official guidance from health chiefs claim that workers should do yoga or spin classes during their breaks to beat the bulge! The Sun has more on what the 'official' guidance now is!
Any sort of exercise is good for you, but how much should you be looking at doing? Coach Magazine has a guide to what you could try and aim for!
Cardio or weights?
Its a question that gets asked all the time, which is better for you, cardio or weights? What helps lose more weight? Well they both have their advantages but its down to exactly what you want! The Sun has a great breakdown of what direction you should be going in!
If you'd like to see the '12 Best Treadmills in India for 2021' over at Gedgets World....
Author - Chris
Author, Editor, Creator of Learn Develop Live