Putting on muscle is easy for some people, while others struggle to put on weight. No matter the body type incorporating a few simple changes in the lifestyle and exercise routine, will help add muscle. It is important to remember that different bodies put on muscle weight at different rates. Never try to accelerate the process with the use of enhancer and drugs. They cause countless health problems. By changing the routine and adhering to the following tips, you will start to notice an increase in your muscle mass.
Lift Big to Grow Big
Heavy weights are going to be the most effective way of getting larger muscles. Instead of using lower weights and higher reps, you want to increase the weight. Continue to do three sets for each exercise, but increase the weight to the point where you are only doing 8 – 10 reps on the first set, 7 – 9 on the second and 6 – 8 on the third. This exhausts and works the muscle in a different way than higher rep sets will.
To stimulate new growth in the body, you should make sure that you change your routine occasionally. You can do this by changing up the type of exercises you do. You can also have a day where you change from the low reps high weight to very low weight and very high reps. Changes to the routine from time to time will spur new and greater growth, and it is certainly worth trying.
Rest for Bigger Muscles
When spending more time lifting heavier weights in the gym, it is increasingly important to get proper rest. You will need to have at least 8 – 10 hours of quality sleep per night. After a hard workout, you need to rest the muscle group worked in that session for several days. For example, if you did chest on day one, and your chest is still sore on day 4, which is your next chest day, don't work on your chest. You need to give your muscles the time they need to recuperate.
Eating for Muscle Growth
Something that everyone who starts working out with heavy weights is going to notice is an increased appetite. When you want to put on muscle weight, you are going to have to eat more.
However, you have to make sure that you are eating the right types of foods to facilitate this growth. Protein is going to be in high demand in the body. Muscles are made from protein, so make sure that you have plenty in your diet. You will be able to get protein from lean meats such as chicken, as well as from fish, beans and nuts.
Protein shouldn’t be the only focus of your diet though. You still need to have energy to use while at the gym and throughout the day. Eat plenty of complex carbohydrates. Have some oatmeal in the morning for lasting energy. Make sure that you include fresh fruits and vegetables in your diet. Eat sensibly and avoid sugary foods and junk food, as these will inhibit fast muscle growth.