Building muscle is not just about consuming protein and lifting, there’s much more to it. Here are 7 tips which can help you promote faster muscle growth.
Make a plan
The first thing you must do is to create a plan – how much muscle do you have and how much you want to gain? What is your current body fat percentage? How often can your workout? Plan your workouts based on this data.
Feed the right food to your muscles
Muscles do not grow just by working out at the gym. Feeding the right nutrients to your muscles is important too. Protein is the most essential food for muscle growth and complex carbohydrates are the best fuel for the body.
Take enough rest
Get at least 8 hours of sleep every night. Make sure you don’t work out on same muscle group every day. Resting helps your muscles recover and get bigger. Plan your workouts to ensure you give 48 hours of rest between each exercise.
Include compound exercises in your workout
What are compound exercises? Exercises that focus on more than one muscle group are known as compound exercises. They work on various muscles at the same time and this promotes faster growth of muscle tissue. Squats (with barbell and dumbbells), deadlifts, lunges, push-ups and pull-ups are some compound exercises.
Drink lots of water
You don’t need to drink gallons of water to build muscle. However, skipping your everyday water intake won’t help you either. The rule of thumb is to have water half the weight in ounces for every pound. For example, if you weigh, 200 pounds, you must drink 100 ounces of water. And for every 30 minutes of exercise, you must drink 12 ounces of water.
Don’t ignore your lower body
Having a bulky upper body is the goal of most men when building muscle, however, that’s not the right way to build muscle. Make sure you include lower body compound exercises in your workout plan. They recruit muscles everywhere and release hormones that help in building size and strength.
Tweak your workout plan
Following the same workout plan, every day can get boring and stops providing results over time. So tweak your workout plan a little – increase the amount of weight and decrease the number of reps and vice versa.