7 Tips for Building Muscle Mass
Building muscle is sometimes easier said than done. Let us help you out with these 7 quick tips for building muscle mass.
Keyword(s): building muscle mass
Did you know that over 70% of Americans would exercise more if they found a better workout routine?
If you feel like you’re stuck on the treadmill or doing thousands of crunches without getting results, it’s hard to stay motivated. The uplifting news is that you can refine your workout routine so that you can accomplish your goals as fast as possible.
Would you like to know how to build muscle so you can look incredible and burn more calories at rest? Building muscle mass can be a much easier task with the right mindset. Keep reading to obtain our top seven tips that will allow you to get the most out of each gym session.
1. Create a Schedule That Helps You Stay Consistent
Whether you want to maintain muscle or grow more mass, you’ll need to work out all of your muscles on a regular basis. If you’re worried about having to hit the gym every day of the week, you’ll be happy to hear that you can make phenomenal progress by only going three or four times per week.
Consistency will help you improve your muscle mass over time and avoid any setbacks or plateaus.
It’s important to remember that life can sometimes get in the way of your goals, though. If there are ever any circumstances that keep you out of the gym for a week or two, don’t beat yourself up. As long as you motivate yourself to get back into your routine as soon as you can, you shouldn’t lose noticeable muscle mass.
2. Try to Focus on Compound Exercises
If you’re trying to figure out the best exercises for building muscle mass, you should learn some basic compound exercises. These exercises engage several muscle groups at once, such as squats, deadlifts, bench presses, and pull-ups.
These exercises are more effective than isolation exercises for building muscle mass because they target multiple muscle groups and promote overall strength and power.
Another benefit is that your workout sessions don’t have to be as long when you’re challenging multiple muscle groups at once. You should aim to incorporate compound exercises into your workout routine at least twice a week for the best results.
Just make sure to always maintain proper form during these exercises because an injury will set you back.
3. Make Your Workouts Harder When You Don’t Feel Challenged
Some people don’t realize that doing the same workouts week in and week out will slow down their progress. There’s nothing wrong with doing the same movements, but you’ll need to start adding more weight to your lifts through progressive overload in order to keep challenging your muscles.
Progressive overload is when you increase the amount of weight or resistance that you use during your workouts bit by bit.
This technique helps to stimulate muscle growth by forcing your muscles to adapt and become stronger. When you do strength training or weightlifting, try to increase the weight or resistance by 5-10% each week without hurting yourself. This will help you push beyond your limits to build strength and mass over time.
4. Clean Up Your Diet to Build Lean Muscle
Maintaining a balanced diet that’s high in nutrients is crucial for building muscle mass. You’ll need to consume enough calories and protein to excel, so make sure you’re never in a deficit. Aim to consume at least one gram of protein for every pound you weigh each day along with plenty of complex carbohydrates and healthy fats.
You’ll also need to avoid processed foods and sugary snacks, which can sabotage your efforts to build muscle and maintain a healthy weight.
You may have seen videos of bodybuilders shoveling down pints of ice cream to reach their calorie goals, but this type of energy will make you feel terrible. Whole foods that aren’t highly processed will make you feel like an unstoppable force in the gym.
5. Consider Doing Exercises to Lose Fat as Well
There’s a big debate on whether people should do cardio exercises if they’re trying to build muscle. The truth is that everyone can benefit from adding cardio to their workout routines because it keeps your heart strong, which is the most important muscle in your body.
Cardio will allow you to build up your stamina as well so you can power through heavier lifts without getting winded.
If you’re overweight, you’ll appreciate the slimming effects of cardio even more. Doing cardio will help you burn through your fat so that everyone can see your toned muscles underneath. Even if you’re not a big fan of cardio, you can get results by working out for 15 minutes several days a week.
6. Stay Motivated by Tracking Your Growth
Building muscle mass can be a long and challenging process, so it’s important to stay motivated and track your progress. Set attainable goals for yourself and celebrate your small achievements along the way. You can also track your progress by taking photos, keeping a workout log, or using a fitness app.
You may not be able to see half an inch of growth, but you’ll feel empowered after reading this improved measurement.
7. Don’t Push Yourself Too Hard
Is it worth waking up extra early to squeeze in a gym session? If you’re not getting at least seven hours of high-quality sleep each night, you’ll burn out fast.
In addition to getting restorative sleep each night, you should take one or two days off from the gym each week to let your body rest. You’ll be able to hit your workouts harder since your muscles will have time to repair and grow.
Anyone Can Start Building Muscle Mass With These Expert Tips
Building muscle mass requires a lot of hard work and dedication, but it’ll be worth the effort. By following these seven tips, you’ll surprise yourself with how fast you’re able to reach your fitness goals.
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