Now that muscle-building is becoming increasingly popular, everyone, especially youth, is highly interested in finding the best muscle-building workout program for themselves. However, the perfect workout routine is a myth in itself.
It is impossible to find a specific program, ideal exercise, or ideal meal plan that will enable you to gain muscle weight instantly. The good news is that there are some real-world principles that you can incorporate into your muscle-building program to see significant progress.
Here, we have outlined 5 muscle-building expert tips that will supercharge your muscle-building program and enable you to achieve your desired results.
Include Compound Exercises in your Workout Routine
Compound exercises involve using multiple muscle groups simultaneously. Compound exercises like squats, deadlifts, lunges, bench presses, etc. should have a significant share in your workout routine. Compared to isolation exercises such as bicep curls and leg extensions, they stimulate the body to recruit more muscle fibers and release more natural testosterone and growth hormone.
Choose your Reps and Timing wisely
A compound exercise won't help you build muscle if it's not incorporated correctly into your program. With these, you can use the greatest amount of weight and work on the widest range of muscles. To maximize your strength output, perform them early in your workout. For these major lifts, experts recommend performing four to eight repetitions. Choose weights that produce the desired reps with clean form rather than training to failure or exercising too heavily.
Training Three or Four Days per Week
When it comes to building muscle, training more is not the answer. Overtraining can lead to your body losing strength and size by halting gains. You can prevent this by following a regular strength training program over three or four days to stimulate growth and prevent overtraining. Rest intervals should be at least two to three minutes for heavier sets. Longer pauses are not necessary for lighter ones. Most of your workouts should be performed with rest intervals of 30 to 90 seconds since studies have demonstrated that such intervals are ideal for pure muscle building.
Take Proper Rest and Recover
You need to recover and regenerate after a workout if you want to build muscle quickly. Muscles grow and repair during the recovery period, not when you exercise. Try to get a day's rest between workouts and rest for at least 48 hours before working on muscle groups again. Get at least eight hours of sleep so that your body can release natural human growth hormones. Nutrition pre-workout and post-workout are also key, and should not be neglected.
Intake of Proper Nutrition and Adequate Protein is Essential
When it comes to eating to build muscle, the first step is to consume enough calories. Multiply your body weight in pounds by 16 to 18 calories to find out how much you should eat each day.
If you indulge in more physical activities, opt for a higher total number of calories. It is advisable to eat at least one gram of protein per pound of your body weight. Try consuming clean, organic, whole foods, and include lean proteins in your diet as it helps to build lean muscles. Make sure your diet includes enough fruits, vegetables, high-quality fats, and low-glycemic carbohydrates as well.
Isolate whey protein is an excellent choice if you are into muscle building. It improves the quality of muscle mass, helps in bodybuilding, and provides essential nutrients for muscle growth.
You'll be able to observe genuine progress in a few weeks if you adhere to these tips. But that also depends on your genes, diet, and how well you're recovering in general, so try to get enough sleep and reduce stress as much as you can.