For many bodybuilders, patience, hard work, and consistency are important ingredients to obtaining successful outcomes. Their goal is always to have bigger, stronger, and better performing muscles. However, the road to attaining this goal isn’t easy. So, what are the recommended ways to help build bigger muscles?
More often than not, people tend to forget the basics. Take a look at the following helpful tips below to choose the best strategy you can employ to achieve bigger muscles.
1. Right Dietary Supplementation
Not all supplements are the same, so choosing and taking the right muscle building supplement is crucial. Supplementation helps expedite muscle development because they contain active ingredients, such as prehormones and natural anabolics.
A good example of this is a food supplement that contains 5mg per capsule of the compound Radarine Max or RAD 140 UK. This supplement is best used periodically for greater muscle mass gains. With the muscle tissue’s selective agonism, muscle growth increases its rate without the unwanted side effects present when taking a typical steroid.
Here are the benefits of supplementation:
- Rapid strength gains and lean mass
- Faster recovery between training sessions
- Enhanced fat loss
- Better muscle pumps because of enhanced glycogen storage
- Prohormones less androgenic alternative
- Increased endurance and vascularity
2. Good Nutrition
The secret to gaining more muscle mass lies in good nutrition. You may have the same training routine as your friends or gym buddies, but there’s a big gap in individual diet plans or nutrition.
Don’t waste the time and effort you spend on training. Know how nutrition works and supports your muscles to increase your muscle strength gains. Check out these top foods for increased muscle strength and mass:
- Lean Beef: This is loaded with B-vitamins, zinc, and iron, which makes a staple diet for those who want to make their muscles bigger. Lean beef provides the body with high-quality protein, and amino acids promote muscle growth. A 3-ounce serving of lean beef is equal to the protein amount of 1.5 cups of beans but with only half the calories, so it helps in weight loss.
- Skinless Chicken: This is a great source of high-quality protein, which plays an important role in bone health, weight management, and muscle maintenance and repair.
- Tuna And Other Fish: The omega fatty acid content of tuna and other fish helps promote a healthy cardiovascular system and assists in fat loss and metabolism.
- Eggs: Eggs are your best friend because they are an affordable source of protein and are very nutritious. They contain nine essential amino acids, high-quality protein, choline, vitamin D, and good fats.
- Oatmeal: This is an excellent source of carbohydrates because of its low glycemic index value. Oatmeal helps reduce hunger, aids in fat loss, and improves digestion because of its fiber content. Also, it helps improve the body’s micronutrient profile while providing a steady source of carbohydrates for muscle preservation.
- Cottage Cheese: This type of cheese is made of pure casein protein, which is a slow-digesting protein perfect for muscle repair and maintenance. Also, cottage cheese is a rich source of calcium, vitamin B12, and other important nutrients.
- Whole Grains: Compared to refined grains, whole grains are digested more efficiently, promoting sustained energy levels and helping boost the body’s growth hormones critical for fat loss, lean muscle growth, and muscle strength gains.
- Fruits And Vegetables: These foods are rich in antioxidants, strengthening the immune system, improving nutrient uptake, and proper digestion.
3. Lift Big And Lift Fast
Weight training is an essential aspect of muscle building. If you want to see results, you have to lift weights longer. As you become stronger, you have to lift heavier weights.
However, it’s not as easy as it sounds. Beginners tend to lift weights at least 60 percent of the weight they could lift for one max-effort repetition (about 15 to 20 times in a set). But this amount is light.
Here’s how you should lift big and fast:
- Utilize at least 80 percent of your single rep max to grow muscles that are stronger and bigger.
- The weight can be lifted about eight times in a single all-out set before draining your energy.
- Use 80 percent of max-effort for three or four sets, consisting of five or six repetitions.
- For a serious gym-goer or someone who has been lifting consistently, 85 to 90 percent of a single rep max is required to attain real progress.
- Remember that the faster you lift weights, the better results you will obtain since more muscle fibers are activated with quick lifts.
- Focus on tentpole lifts instead of your biceps and triceps, including bench presses, barbell rows, deadlifts, squats, and pullups and chin-ups. Perform one of these moves in each workout session. Include one in your first two exercises daily. Leaving big exercises too late may lead to losing your tank because of less energy.
4. Get Hydrated
You probably think and feel that you drink enough water every day while performing your normal routine. When you exercise or train, you need to consume more water because you lose more water than you are at rest or while doing less active activities.
Without proper hydration, muscles will appear flat. That’s why you must consume more water than you are drinking right now to see a big difference. With proper hydration, the muscles will look full, round, and bigger.
5. Get Enough Rest For Muscle Recovery
Your muscles need enough rest to recover. Getting sufficient and restful sleep makes a big difference in your muscles’ appearance and functioning towards smoother muscle recovery. Sleep for eight to nine hours to get your muscles fully recovered. Muscle fibers rebuild, and when your muscles work too much, they may get damaged. Muscle fibers heal stronger and make muscles tougher with adequate rest and sleep.
Build bigger muscles by practicing good nutrition and supplementing the right way to help your muscles obtain the right nutrients to work and build mass. Also, getting hydrated is crucial to make the muscles look fuller. Workouts like weight lifting should be carried out fast and heavy to get the best results. Finally, getting enough rest and sleep is vital to aid muscle recovery and overall health.