Every person who stepped into a gym somehow aims to have bigger and stronger muscles. The problem, however, has always been how to do it. Is having a weight training program enough to guarantee a significant increase in your muscle size and strength? Apparently, it isn’t. To help you succeed, we have compiled a list of the most effective ways to develop your muscles.
Tips on How to Increase Muscle Size
1. Do not starve yourself
According to fitness experts, eating more calories and regularly doing body weight strength training leads to muscle growth. You’ve got to understand that the more calories you intake, the more muscles you can build.
2. Increase your protein intake
Protein is considered the building blocks of muscles. Proteins enable the muscles to rebuild and recover. Ideally, you should have 1 to 1.5 grams of protein for every lean pound of body weight.
3. Do not stay away from carbs
Many people believe that in order to lose weight and develop muscles, they should cut down on carbs. Studies, however, emphasize that protein supplements are not the only essential factor in building muscles. It is said that carbohydrates are a hormone-balancing component that works to maximize the body’s gains following workouts.
4. Do not ignore dumbells
Many fitness experts recommend using dumbbells alternately with barbell during body weight strength training. They explain that dumbbell presses recruit more muscle fibers and open up the chest, which leads to the growth of muscles in the area.
5. Get enough sleep regularly
In order for your weight training program to yield positive results, you have to make sure also that you get enough amounts of sleep. This is because it is when you are asleep that most of your growth hormone is released, which is an important element for growing muscles.
6. Go heavy
If you are fit enough to lift heavy weights, then go ahead because this can boost the testosterone levels in your body. However, for those who don’t have the capacity to lift heavy weights, occlusion training is the answer. Using your BFR restriction bands wrapped around your limbs, you may lift light weights and still get bigger muscles.
7. Change your workout routines from time to time
An effective weight training program is one wherein you are made to do a variety of exercises. This way, your body and your muscles will not get used to the movements you make. The more your body is guessing, the more effective your workout will be.
8. Use blood flow restriction training
Blood flow restriction training is a method you can incorporate with your body weight strength training program. With reliable BFR restriction bands, you can develop bigger muscles even while doing low resistance workouts only.
No comments:
Post a Comment