More strength means more muscle. The heavier the weights you train with, the greater your strength will be. The number of repetitions of your strength training exercise increases your muscle size. In addition to weightlifting, building muscles require strength-training, diet, and healthy lifestyle choices. The following pointers will help you in gaining muscle and increasing strength:
1. Have more protein
Protein is an important body component that helps in repairing body tissues. When you are weight lifting, you need to consume protein to help in muscle repair, recovery, and growth of amino acids. Protein-rich foods include tuna, quinoa, yogurt, milk, meat, and turkey breast. For vegetarians, broccoli, soy, tofu, wheat, rice, corn, and beans are awesome sources of protein.
The recommended daily allowances (RDA) set by the Food and Nutrition Board is 1 gram of protein for every kilogram of body weight. If needed, you can opt for good quality protein shakes. Shaker bottles can be useful for keeping count of your intake of protein supplements.
2. Increase the weights
Strength training by increasing weights challenges the muscles and helps in muscle growth. However, your muscles are not going to grow and strengthen overnight. Lifting heavy weights is challenging for your body. So, it’s important that you increase the number of weights gradually depending on the workout you have been doing. Keep adding weight every week to avoid a plateau.
So how do you know when to increase weights? When the last set of repetitions are easy for you and not strenuous, you know it’s time to go heavier. Wearing the right gym stringers, tees and nylon shorts will help in maintaining a perfect form and increasing weights during workouts.
3. Protein shakes
Pre- and post-workout nutrition is very important. If you’re working to gain muscle, drink a shake with whey protein and carbs before and after your workout. It is a great way to refuel your body without making a meal. Small doses of carbs and calories help to keep your energy up and train harder. Load up on shakes with around 20g of protein and 40g of carbs. Carry a high-quality shaker bottle with you that keeps the shake fresh and airtight for long. You can also take legal steroids along with your protein shake to grow muscle without any side effects.
4. Allow recovery time
Your body goes through a transformation when you sweat. What most people don’t know is that muscles don’t grow during workouts—they grow between workouts. Give your muscles time off for at least 1 to 2 days per week for full recovery. You can do light cross-training exercises like swimming, hiking, cycling or activities like meditation and yoga. Invest in a nice pair of gym outfits to assist with your cross-training days.
5. Non-Training days Calorie
So, now you know why it’s important to take 1-2 days off from workout. The non-training days triggers muscle growth. It is important that on non-training days you have good carbs and higher proteins as your body need energy. For overall fitness, your calorie intake should be similar to that of your working days other than your pre and post workout nutrition.
6. Post-workout nutrition
The sooner the better, is what the trainers say when it comes to post-workout nutrition. Your muscles break down after a high-intensity workout. To repair and replenish the muscles, they need protein and glucose as fast as possible. Try to eat something within 20 minutes of working out, and then the next meal within 2 hours of finishing your exercise. Bodybuilding supplements like Vitamin D, creatine, fish oil, glutamine etc makes it easier for your body to get necessary nutrients, fat and improving health.
There’s no doubt that muscle gain and strength training work well when complemented by good nutrition, healthy proteinaceous foods, and decent lifestyle choices.
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