Muscle building is a process, which requires a lot of effort and consistency. Here are some muscle gaining tips, which will make it easier for you.
1. Body Weight Training
For some reason body weight training is often ignored. Maybe it’s because most people find it hard. But do you really think you should use barbells or dumbbells if you can’t work with your own body weight? Of course not! So until you’re comfortable doing 80 push ups and 20 chin ups stay away from external loading.
2. Compound Exercises
A compound exercise is one which depends on the use of more than one muscle group. These exercises are most effective for building new muscle, because they put higher demands on the body. Compound exercises also burn more calories, which helps your muscle mass stay lean. Examples of good compound exercises are squats, deadlifts, pull ups, bench presses, etc.
Make a serious commitment to eating. Without proper nutrition, your muscle building efforts won’t be effective. To put on muscle mass, you need to consume more calories than you burn. Try to eat good complex-carbohydrate foods such as grains, vegetables, fish and chicken for proteins and red meat for creatine. Consider adding some supplements to fill in the gaps, if needed. Drink plenty of water. This will ensure that your muscles stay hydrated and will allow you to work harder and get better results. Also try to drink less alcohol.
Give your body time to recover. Don’t train more than 3-4 times a week. Get at least 8-10 hours of sleep, after all that’s when the magic happens.
5. Keep it Intense
Don’t train for more than an hour. Make your workouts more intensive if you have to, but try to fit into this time frame. Don’t rest more than necessarily between sets, 30-90 sec is fine.
Stretching makes you more flexible, reduces the chance of injuries during training and lengthens the range of motion of the muscles. Try to stretch at least half the amount of time you spend training. So if you lift weights 3 hours a week, you should stretch 1,5 hours.
7. Keep a Training Journal
Having a training journal will help you track your progress. After every workout, write down the most important details, such as date, exercises, number of sets, reps completed, weight used, etc. You can also measure the size of your muscles once a month and see how you improve.
8. Find a Partner/Mentor
Training with a partner in the gym is always more interesting and gives better results. If you can’t find a good training partner, consider hiring a fitness coach. He will guide you step by step, so you won’t get stuck, wondering what to do next. Also when you have a mentor, your level of commitment will be greater and you will perform at a higher level.