A lot of the time, when people head back to the gym, it’s because they want to try to build muscle. There is a continuous drive on getting more ripped and trying different workouts that will help people build muscle in the way that they want to. Of course, the reason why so many people end up going back to the gym to try and do this is that so many people give up on the effort halfway through. There are a lot of misconceptions out there when it comes to building muscle and, as such, the below article has been put together, which will help you when it comes to your efforts trying to get better gains.
Maximise Muscle Building Potential by Eating More Protein
Everyone knows that to build muscle we need protein. Protein is stored in the body and in a process called protein synthesis, the muscles in your body grow. Of course, your body doesn’t just use protein for the growth and preservation of muscles. There are several different uses for protein in our body; for instance, it is vital when it comes to making hormones. As such, we don’t have as much protein available as we would like, so we need to counteract this by ingesting more. Professor at Virginia Tech, Michael Houston, puts it simply when he says that we need to “build and store new proteins faster than your body breaks down old proteins”.
In general, you should be aiming for around 1 gram of protein for every pound of bodyweight that you have, which is pretty much the maximum amount that your body can use in a day. Say for example you are 160 pounds; you should aim to eat about 160 grams of protein. The rest of your daily calories should then be split equally between both fats and carbohydrates.
Some benefits come with doing workouts that use one isolated muscle; however, if you intend to build and put on muscle then you are going to want to do exercises which are known as multi-joint movements. Dumbbells work well for these kinds of exercises, so you are going to want to make sure you have a good set on hand to assist throughout your workouts. A Mirafit dumbbells set is a good option if you want something which will be good to use throughout your workouts and that will allow you to increase the amount of weight you are using too.
Instead of doing workouts that target one muscle, you should consider an exercise, such as a dumbbell row, because these work multiple muscles all at the same time. Every rep that you wind up doing will be a challenge for your lats, biceps, and abs. Due to the fact you are using more muscles, you are going to be able to lift more weight, which will also help your overall muscle growth. You’ll be pushed to use your muscles together and ensure they all work in unison, just as they must in real-life situations.
If you are interested in building muscle and improving your strength, then the key is to train heavy. Doing this comes with an array of different benefits as your muscles are going to be challenged both concentrically and eccentrically. If you do this right, then it means the stimulus you get from weight going down with control and then coming back up is going to cause the muscles to tear greater and build back up bigger.
High reps can have value but every set you do shouldn’t involve reps of upwards of 10-15. Instead, you should have a go at lifting heavier and less, for instance, you could do some sets where you up the weight that you are used to, but you are only doing it for 5 or so reps. As you continue to progress, the amount of strength you build is going to allow you to lift more and more weight.
If you want to incorporate this more effectively into your workout, then you should start every single session with an exercise that lets you do lower reps. This means you can do 4 sets of 3-5 for that first exercise and then for everyone after that you could do 3 sets of 10-12 reps. By doing this, you’re getting the best of both worlds.
The amount of people who wind up going back to the gym in the interest of building more muscle and growing is large. The reason why a lot of people give up is that they don’t seem to see the results they want. If you want to see results, then you should consider the above tips as all of these will help you when it comes to building your muscle and becoming stronger in the process.
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