Introduction
Building lean muscle can look different for everyone. So, if you are browsing the internet, looking at #liftlife quotes, and getting envious of people’s workout routines who have been able to do it all, stop right now!
If there is one mistake you are making before starting your muscle mass journey, it is looking through too many athletes with good build in their ‘routine’ videos. They are well-edited to give you a fair reminder. Plus, envy has never made anyone reach any goal faster.
Therefore, if this summer you are looking for a rigid routine that can bring desirable results after a given period of time, start educating yourself more about muscle mass.
To begin with, your body is different from others. Your exercise routine will emulate your lifestyle, diet, and other extraneous factors. This means, ‘You gotta get yourself a fitness trainer.’
They will educate you in the right direction. Understand your body type and give a customized fitness plan to reach that muscle mass goal.
Here are some tips provided by top trainers themselves about how to build muscle mass.
P.S. There is no shortcut to building muscle mass. Yes, by choosing the right exercise regime and maintaining the right diet, you can reach your goal sooner, but it is still not the same as putting your feet up every day and doing a few dumbbells. Hard physical exercise to build core strength and endurance is an unwritten rule for building better muscle mass.
It is all about doing it the right way!
1. Don’t Focus On Just Heavy Lifting
When building muscle, your exercise should concentrate on these two types of muscle – Type 1, known as the twitch muscle, and Type II, known as the fast twitch. Both are vastly different in functionality.
Type 1 fatigue slowly and is responsible for building strength and endurance. Although fatigue is fast, Type II is responsible for giving your muscle a lean look. However, doctors have discovered that only lifting heavy focuses on your Type 11 fast twitch muscle.
If you do not balance your lifting alongside your weight gain (which will be necessary for building muscle mass), you can say goodbye to lean muscle!
Focus on both – building your endurance through lighting lifting (lower range), and some days focus on heavy lifting (higher range).
2. Freshly Cooked Meal: Always Better Than Protein In A Processed Wrapper
Picking a protein bar on the way to the gym is great. You can add that extra fuel to your body before a vigorous workout routine. However, the keyword here is “extra,” not “as a whole.”
Expert trainers from Chris Protein Fitness Training Program have complained about their patrons swapping healthy home-cooked protein with processed packaged bars. Building muscle mass is a matter of science, meaning a little shift in your diet or consuming the wrong item could falter your routine.
Although the ‘proclaimed’ almonds, nuts, and peanut butter in these bars give you energy, do not forget you are also guzzling down added sugar and preservatives. Keep them a healthy option for snacking when you suddenly get hungry in the middle of the day, but they shouldn’t be your meal.
Start preparing home-cooked proteins like chicken, turkey, salmon, and eggs. For vegetarian builders, you can switch to tofu, soybeans, and lentils for your daily protein count.
3. Sleep – Best Solution For Damaged Muscle Tissues
Ice baths and protein shakes are all good, but sleep is always the best solution if you want to heal the broken muscle tissues after an extensive workout. Giving yourself an eight-hour sleep has these few benefits when building muscle mass.
First, your body gets the time and rest to heal properly. More sleep is equal to more protein synthesis to repair the damage. Yes, some supplements can do so too, but they will not have the same effect.
Second, better sleep will energize you more than any pre-workout caffeine boost. Rather than pouring hot espresso down your throat for that energy boost, you can prepare yourself a good high-protein meal before hitting the gym.
Third, sleeping well every day gives you the energy to work out more.
Overall, if you are planning your new fitness journey toward building more muscle mass, the late-night Netflix bindings have to stop.
4. Higher Frequency, Less Training
The human mind is a complex chasm; it always manages to fuel us with unrealistic expectations and goals. However, in order to reach them, you need to take steady, careful steps. The same goes for building muscle mass.
Giving it to your initial adrenaline rush and giving an hour every day will not magically give you quicker results. What it will do is fatigue you out sooner, take more time in protein synthesis, and you have to walk with dire soreness all over your body.
Whether you do 12 full-body sets in one day or four sets in four days, the results will be the same. However, doing 12 steps every day will only weaken you. Choose a fitness program with more frequency and less time.
For example, doing four sets for 25 minutes every day and giving your body the required rest to prepare for tomorrow. This will show better results in your given time and build better muscle endurance.
Plus, muscle training doesn’t always mean working on isolating muscles at a time. Some days you can take it slow and have a day of cardio. This will give your muscle tissues some rest and also work on your overall stamina.
5. You Do Not Need To Overfill Your Routine
Whether you want to gain muscle mass in one area or two, simply focusing on a single joint will not give you quicker results.
However, overflowing your routine with all types of biceps, squats, and abs will again leave you low on energy.
If you are a beginner, why not keep it simple traditional exercises like deadlifts, squats, and bench presses are always known to give better results.