If the pandemic did one good thing for those of us who were fortunate enough to remain healthy, it’s that exercise is up 88%. Some want to lose weight, some want to gain it.
However, gaining quality weight can be difficult for some of us. Let’s talk briefly about the most important things you need to know if you want to build muscle.
Training To Build Muscle
You need to train like you’re trying to build muscle. Consistency is key, so have a set exercise schedule and stick to it! The types of exercises you’re doing, as well as how you’re doing them, are just as important.
Every set should make you feel like something is going to fall off. You want to aim for 8-12 reps for each set to stay in the hypertrophy (muscle-building) range, and the weight you use should make you fail somewhere within that range.
Focus primarily on compound movements or movements that involve an entire muscle group instead of isolating one muscle. For example, instead of curls, do barbell rows to incorporate your lats, shoulders, traps, and even your lower back and core.
Taking each set to failure is a great way to ensure that you’re putting in the maximal effort. Try switching up your exercises, weight, and rep ranges with every workout so that your muscles don’t get too used to your workouts. This will keep them confused and adapting like you’re a brand new lifter all the time.
You should never underestimate the value of switching up your training routine. It’s the best way to avoid hitting a plateau.
Try experimenting with different exercises, drop sets, supersets, and other alternatives. There are even some promising results on the new trend of blood flow restriction training that you should check out.
Eating For Maximum Gains
There’s no way around it. The best exercise for building muscle doesn’t even involve a barbell, only a fork. A calorie surplus is the only way to build muscle but remember not to go overboard.
Sticking at around 500 pounds above your maintenance level is the perfect way to build muscle over time. You can figure out a good estimate of your maintenance calories by using a TDEE calculator.
Make sure you’re getting your macronutrient portfolio (proteins, carbs, fats) from whole foods primarily, and don’t neglect your micronutrients.
The wider the variety of vegetables, fruits, whole grains, nuts, and seeds that you eat, the faster you will see results. Don’t just pop a multivitamin with your chicken and brown rice and call it a day. Yes, we’re talking to you!
Sleep Like A Baby
Do you want an excuse to sleep more? Well, make that excuse your gains. Building muscle is simply the process of your body making repairs on itself, which it does primarily during sleep. Prioritize getting the right amount of sleep each night and if you can, take a nap at some point. It really makes a difference.
Make Those Gains!
Now that you know the basics of how to build muscle, it’s time to buckle down and start forming healthy habits. You’ll see the results in no time if you do it right. Stay up to date with our latest fitness news and go make those gains!