While working out, you might notice that you are not building muscle as quickly as you hoped. Muscle building is a process; it does not happen overnight, but what if you have been doing the work but are still not seeing any results? This is a sign that something is missing in your workout routine or diet. It is possible that your workout routine is tailored towards keeping fit rather than building, and you might need to change it. Your diet might also lack essential minerals and supplements for muscle building. Below are tips that might make building muscles a lot easier.
- Incorporate high-intensity workouts into your routine.
The type of workout routine you adopt is critical in muscle building and whether you will get the expected results. As a beginner you might only be incorporating low-intensity workouts. This means that you are not pushing your body to accommodate intense workouts and push it towards building muscles. Avoid repeating the same exercise each day and instead rotate your exercises. High-intensity workouts involve short, quick-burst exercises where you’re fast off the mark. You are training at 75% or more of your maximum heart rate. An example is quickly performing jump squats for 30 to 90 seconds, deadlifts, bench presses, and rows. If your body performs ten reps efficiently, it is time to add more lifting weight.
- Eat enough and have a balanced diet.
Unlike exercising to keep fit, the body needs more food to build muscle and sustain intense workouts. The body requires macronutrients like carbohydrates, proteins, and fats to maximize muscle growth and ensure the body has enough energy. The body needs proteins to build blocks of muscle and repair muscles after intense workouts, carbohydrates as a source of power, and fats for hormone production. Proper optimization and balancing of these macronutrients aid muscle development, recovery, and growth. Poor diet planning may lead to your efforts in the gym falling short of your expectations. You need a regular food intake plan to ensure the body has a steady supply of nutrients. A well-balanced diet ensures that other than the macronutrients, your body also has access to a wide range of micronutrients, such as vitamins, antioxidants, and minerals that support your overall health.
- Injecting steroids.
As much as people are against the use of steroids due to the negative adverse side effects, we cannot completely deny that there are beneficial steroids in the market. Testosterone is an example of a steroid that many bodybuilders have used over the years to build muscles. It is a fast-action steroid such that there is visible muscle growth and increases aggression during workouts. While using such steroids, it is essential to do intense research and seek advice from medical practitioners to ensure that you fully understand both the advantages and adverse effects of using the steroid. Steroids benefit people who want to build muscle faster, like bodybuilders, in addition to intensely working out in the gym. The use of steroids is not widely encouraged due to their adverse side effects; hence, their use should be carefully curated to avoid misuse and overdosing.
- Supplement your food
At times, you might realize that the food you are taking does not provide your body with enough nutrients for muscle building, and there is a need to supplement your meal, says Healthline. Creatine supplements are popular supplements used to enhance body strength and muscle gains. Creatine can naturally be found in muscles. Though it does not directly aid in muscle growth, it helps increase power and strength, allowing you to take on more intense workouts and ultimately build more muscle. The more aggression you have while working out, the faster the muscle-building process will happen.
Protein shakes are also common supplements people take to ensure that they supply their bodies with the required amount of protein daily. Many other supplements are on the market, each aiming at a different objective in aiding muscle growth. Due to the wide variety, it is essential to research the most effective supplement and the reviews given under a product. This will help you avoid wasting money on an ineffective product.
- Maximize your workout time.
As much as you want to incorporate exercises tailored toward building specific muscles, you want to spend most of your workout time doing compound exercises. These exercises are exercises that work multiple muscles at the same time. Avoid focusing solely on isolation workouts. Maximize your time in the gym by working on various muscles simultaneously. Isolation workouts should complement compound exercises, which are core to your workout routine. Compound exercises include deadlifts, overhead presses, bench presses, pull-ups, and chin-ups.
It is also important to note that you must know the proper form and tools to execute different exercises to maximize your exercises. Performing each exercise properly helps minimize the risk of injuries and maximize your workout. If you are unfamiliar with the different machines and tools in the gym, you can consult the gym trainer for guidance.
- Get enough rest
You have probably heard the proverb that says too much of something is poisonous. The same applies during a workout; overworking your body without enough rest will lead to burnout, injuries, and overstaining your body. While working out, you create tiny tears in your muscle fibers; hence, rest is essential to ensure you repair them. Taking time to relax, unwind and reaarange you mind helps reduce stress levels and prevent burnout. Rest is also critical to producing and balancing the hormones responsible for muscle growth and recovery. It is also essential to plan for rest and recovery days within workout days to ensure you do not overstrain your body, which may result in injuries, fatigue, and decreased performance. Give your body enough time to recharge its energy.
Muscle building requires dedication and consistency. You must also have a positive mindset to keep pushing and stay motivated even though your expectations take too long to show. You must also rearrange your lifestyle and integrate habits that enhance keeping fit and muscle-building into your daily life.