Maximize your muscle-building potential with these five proven strategies!
Lifting weights and building muscle are not for the faint of heart. It takes time, dedication and hard work to see results, but if you’re willing to put in the work it pays off! If you want to learn how to gain muscle and get fit, here are some tips that will help you put on muscle mass.
#1 Eat More Calories and Protein
To put it simply: if you want to gain weight and build muscle, then you need to eat more food than your body uses for energy every day. This is an oversimplification of a very complex process, but that’s all we need for now!
So eating more total calories and protein is essential for putting on muscle mass. Protein is the building block of muscle and it’s what you’ll be relying on to get stronger and bigger as you train. This means making sure that every meal has some form of protein in it, no matter what time of day it is. If you’re having trouble getting all the protein necessary to recover, then drink least one shake per day to ensure that your body gets enough amino acids in order to repair itself after a hard workout.
There is some debate in the fitness industry in regard to how much protein should be eaten, at what time of the day, pre vs post-workout nutrition, etc. Although I do believe post-workout protein is beneficial for increasing lean muscle gain, making sure you get right the amount of protein throughout regular meals during the day is the best way to gain lean muscle tissue.
Depending on much protein that you need to put on muscle, you should usually try to aim for 30–50 grams of protein per meal throughout the day. Spreading that amount through 3–6 meals or snacks a day is usually the recommended method for ensuring that you eat enough of it to put on mass.
Also, about 1 gram of protein per bodyweight is a good way to get the required protein for muscle building. For example, male weighing 170 pounds should probably try to get 140–170 grams of protein in order to put on muscle mass. This will fluctuate with activity levels, how long that person has been training, sleep, and other factors. But at the end of the day most people underestimate the amount of protein they are actually eating per day. So upping the protein is usually a good requirement for gaining muscle.
Since your total calorie intake needs be in a surplus, you’ll probably be upping the carbohydrates and healthy fats as well. Make sure they come from whole foods and clean food.
If you’re eating a lot of processed foods — including sugary snacks and sugary beverages — then it’s time to cut back on them before putting on muscle mass becomes difficult. Processed carbohydrates can make it difficult for your body to use protein efficiently when building muscle tissue; instead opting for whole grains such as quinoa or brown rice will provide the extra carbs needed without sacrificing any nutrients from healthy foods like fruits and vegetables.
#2 Progressive Overload
Now that you have the right exercise, it’s time to figure out how much weight to use. If your goal is muscle building, then choose a weight that is heavy enough to challenge you. And overloading the muscle with more weight, reps, tempo changes, etc. will lead to muscle strength and growth.
Progressive overload is a fundamental principle of exercise that involves gradually increasing the demands placed on the body during physical activity. This can be achieved by increasing the weight lifted, increasing the number of repetitions performed, or increasing the frequency or duration of the exercise. The idea behind progressive overload is that by constantly challenging the body to adapt to new levels of stress, it will respond by growing stronger and more efficient.
This process is important for building muscle because it allows the muscle to adapt and get stronger over time. By consistently doing more reps, weight, sets, time, etc., you can effectively stimulate muscle growth and achieve your muscle-building goals.
#3 Create a Routine That Work for You
Routines are important: Having a routine in place will help ensure that everything runs smoothly when it comes time to get into the gym and eating right. Make sure to try a pick a time that you’re able to go to the gym. Also get in a routine of either meal prepping or planning out your meals and protein.
Once you have a routine and plan in place, it’s time to get started. The best way to start is by creating a schedule for yourself. This will help keep you accountable and on track with your goals.
Create a schedule that works for you: If working out every day sounds like too much for you right now, then work up gradually until it becomes something regular in your life. It’s the daily habit and routines that will set you for success when it comes to putting on muscle.
#4 Get Quality Sleep
Sleep is the time when your body repairs, builds, and grows muscle. You need a good night of sleep to repair and recover from the muscle breakdown that happens during exercise. It’s also essential for our bodies to grow new muscle tissue in order to build up strength.
Quality sleep is crucial for muscle growth as it allows the body to repair and rebuild muscle tissue during the night. During sleep, the body releases anabolic hormones, such as growth hormone and testosterone, which are essential for muscle recovery and growth.
Additionally, getting enough sleep can improve overall energy levels and endurance, making it easier to stick to a consistent exercise routine and have better workout performance. Without adequate sleep, the body may not have the necessary resources to repair and build muscle, resulting in slower muscle growth. Therefore, a regular and consistent good quality sleep is fundamental to support muscle growth and overall fitness progress.
If you don’t get enough quality sleep every night, it can negatively affect your ability to gain muscle mass as well as hinder recovery from workouts at the gym or at home. Because of this, getting enough high-quality sleep should be one of your top priorities if you want to pack on some serious size!
Try to aim for 7–9 hours per night. Create a good sleep routine that allows you to get a good night’s rest and recharge for the next day.
#5 Stay Hydrated
Staying hydrated is an important aspect of muscle growth and overall health. When you’re dehydrated, your muscles can become fatigued more easily and your performance in the gym can suffer. Adequate hydration also helps your body recover more quickly after a workout by flushing out toxins and delivering essential nutrients to your muscles.
To stay hydrated, it’s important to drink water throughout the day, including before, during, and after your workout. It’s also a good idea to pay attention to your body’s thirst cues and drink water when you feel thirsty. Additionally, you can monitor the color of your urine to gauge your hydration level: if it’s a pale yellow color, you’re likely well hydrated, but if it’s a darker yellow, you may need to drink more water.
Avoid soft drinks and alcohol, which can dehydrate the body by making it lose more fluids than it takes in. Alcohol has no nutritional value and is not good for muscle growth or recovery because it can make muscles feel tight and stiff the next day — and may even prevent them from recovering as quickly as they should after exercise!
Follow These Steps, and Put on Muscle!
Gaining muscle is a slow process, but with the right attitude and determination you can build your body the way you want it. Remember that progressive overload, eating in a surplus with adequate protein, crating a solid routine, getting enough sleep, and staying hydrating all play in a role in your body’s ability to put on muscle mass.
Building muscle can be challenging, but following these tips will help make the process much easier for you. Good luck, and stay on the course if you’re committed to gaining muscle!
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