The workouts are frequent, the diet is strict and controlled. So why are you not seeing gains? Building muscle is tough and plans that people may see as sound and correct are often not.
Don’t waste your workout time and energy. Read our seven effective ways to build bigger muscles and supercharge your lifting plan now!
Start a New Lifestyle
The first consideration, especially if you lift regularly but have not seen change, is to check your lifestyle. You may be working hard in the gym, and eating the correct food, but if you are not seeing gains then something is wrong. Go back to the drawing board.
It is likely you could be missing one of the elements listed below. See if you can adapt your current strategies to include as many of the ideas listed as you can.
Likewise, if you are just starting out then do not view gaining muscle as a short term objective. It takes time, often at least three months, to see any gain to begin with. After this, the muscle must be maintained, which can be just as demanding.
Decrease Rest Periods
Muscle building hormones release quickly when breaks between them are of approximately 30 to 90 seconds. Hypertrophy, the body’s increase and growth of muscle cells, is stimulated when muscles are tired. Even if you really feel like you need that extra ten seconds, cut off the rest and push!
You must train at least three times a week, with an approximate rest period of a day between. Three times a week is the minimum amount you need to stimulate muscle growth and repair. People with significant muscle may do more but always allow your body time to repair, a key to building muscle.
Keep adding more weight to the bar. If not, growth will stagnate. Formulate a plan and stick to it.
The Greek fable of Milo is testament to this and often used in weightlifting circles. Milo began training by lifting a calf. As it grew, so did his muscles until finally, he was capable of lifting a bull around his village.
Overload is perhaps not the correct word in this situation. Your plan should use micro progressions, such as an extra kilo or two every week, just as Milo did. Of course, if you are a big lifter anyway remember that at some point this will stop, or you may end up breaking superhuman records!
Gain Bigger Muscles From Increasing Protein
Protein is such a big business and is packed into every product you can imagine. However, very few people use it effectively or correctly, assuming just devouring protein and lifting will give an immediate increase.
The maximum amount of protein required for muscle growth in a single day, regardless of if you have worked out or not, is slightly below 1 gram of protein per pound of body weight. Over this and you are wasting calories and money that could be spent on extra nutrients, vitamins, and essentials that the body also needs for growth.
Casein protein is a slow absorbing protein, meaning it is ideal to eat before sleeping at night. This will mean the body has a constant supply of protein as it repairs your muscles during your major rest period. It can be found in natural yogurt, milk, and cottage cheese.
Monitor Calorie Deficits and Surplus
Firstly, it is extremely hard to lose weight and build muscle at the same time. As body fat decreases, the muscle will build thus adding weight. If you are lifting to lose weight, make this your focus as opposed to building muscle.
For those building, adding calorie surplus can really speed up the process of bigger muscles. Each day, you need to be eating more calories than you burn. In addition to your workout, the body will burn calories in its day to day functions and when repairing and building your body.
Eat a lot on the day you exercise, eat less on the day you don’t. If you really struggle to reach the correct calorie intake then consider a trip to a weekly buffet that serves lean protein and salads. Stock up, then make sure your next few days are packed with intense workouts.
If you are struggling to maintain the correct calorie or vitamin intake, supplements and steroid enhancements such as the range available at Genetix steroids may help. However, always take supplements and enhancements at your own risk and it’s always wise to consult the doctor before doing so.
Choose the Right Exercise and Workout
Choosing the right exercise and workout is hard and differs from person to person. This can all depend on their genetics, body size and mass, lifestyle, and aim. What works for one person may not work for another.
The bench press, the squat, and deadlift are the key to building muscle as they will work your whole body on a regular basis. Make sure you are doing them correctly and combine with other exercises in your routine. Find a workout and stick to it.
For those who have a workout already but are not seeing gains, try re-evaluating some of the core moves. Vary your repetition speed, increase your range of motion or increase the volume of your sets.
The power of sleep cannot be underestimated. This is when the bulk of your repair, recovery, and muscle building will be done. Allow your body a deep sleep, combined with correct nutrition beforehand so that your body can build upon the hard work you have done.
Lack of sleep can also lead to mental fatigue, which will inevitably result in a lack of motivation. This can be followed by injury which will be a huge setback.
Find the Correct Supplements
On top of our muscle gaining tips, you can get some assistance in your journey to bigger muscles. Check your diet against the range of supplements available on the market to assist you.
Looking to add to your fitness regime? We have lots of content on muscle building exercises and fitness plans on our blog. Read our informative articles and begin to stimulate those gains now!