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Have you been trying different diets and workout programs to build muscle but still failing? Maybe you’re doing something wrong.
Well, we’re here to teach you the right way to muscle gain.
In this blog, we’ll discuss the right eating plan and exercises for muscle gain and explain some facts about it.
Maybe you’re already tired of trying different exercises for building muscle. While exercises most certainly help you feel better and more energized, muscle growth requires a different kind of fitness routine . And it’s definitely not a job for an amateur without any guidance.
Most people who quit just after a few weeks of being on a workout plan don’t see any significant results. This is because switching to a new lifestyle takes time to yield results. As a general rule of thumb, your body gradually adapts to new habits.
Especially, as a beginner, when you start working out you’ll initially notice only a surge in energy. This happens as your nervous system tries to better coordinate with your new lifestyle.
Muscles are made of fibers that can get stronger with time and consistent efforts. After the first one or two months, your muscles are just beginning to adapt. However, if you stay persistent with your workout, you start to see results gradually.
So, if you’re someone looking for Fast Muscle Gain without investing time and energy, you may end up disappointed.
Well, the two most important pillars to build lean muscle mass are regular strength training and a protein rich diet. But we bet you already knew that. What you may not know is the right amount of protein and exercise reps you need.
Let’s explore these in detail.
Training muscles without providing them with enough nourishment is not going to get you anywhere. In fact, it’s going to put even more stress on your body.
You need to feed your muscles with a balanced diet high in protein. However, you don’t have to stuff yourself. Follow these basic advice to maintain healthy eating habits for muscle growth:
On the basis of a study in the Journal of Applied Physiology, you need to consume 1 gram of protein per pound of body weight in a day. This is the amount your body can utilize in a day. So, overstuffing on protein is not going to get you anywhere.
Some of the best foods to offer enough nutritional support to muscles are:
Now that we have the diet part dealt with, let’s see how you can challenge your body through physical activities.
You need to follow a structured workout plan designed specifically to target different muscle groups. Furthermore, workout plans vary depending on the stage you’re at in your training program.
Below you’ll find specific tips to follow for beginners as well as advanced level trainees.
A 24 hours rest is enough in the case of a 30-minute total body workout. Whereas the rest time increases in case of a workout focused on just one muscle group. If you’re doing an abs or leg focused workout, you need to wait for 48 hours before another focused workout.
Yes, muscles gradually adapt and get stronger as you load them with proteins along with a good workout plan. Following a regular bodyweight training plan is the easiest solution out there. You can also take part in a bodyweight training program to keep your workouts scheduled.
So, these were some of the basic tips and tricks that will result in gradual but sustainable muscle growth.
Moreover, maintaining a regular sleeping pattern is also key to build and sustain muscle growth.
Apart from a Muscle Gain Diet and Workout Plan, 7 to 8 hours of sleep is essential for adults wanting to gain muscle mass. If you’re just training your muscles without any rest, it’s certainly not going to give you any gains.
So, what are you planning to do to build muscle mass?
An integrated nutrition and training regimen is something indispensable to build muscle.
Muscle growth is not just about staying fit. It also requires meticulous research and proper planning to design a nutritional diet compatible with your goals.
Moreover, a balance between diet, training, and rest is imperative to grow and sustain muscle gains. Even a slight imbalance between these can result in weight gain or sprained muscles.
Most importantly, always check for facts before believing in those ever-circulating muscle building myths.
Consider these points if you’re serious about bulking:
So, did you find the article helpful?
Hopefully, this detailed guide has offered you some insight. If yes, share it with others who are struggling with muscle growth and bodybuilding.
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