Building a body up is the goal of many people. There’s nothing like muscular definition to make people look at your with admiration. Larger abs, pecs, and biceps can definitely draw the eye of many people. However, it’s not all just eye candy. Larger muscles also mean that you have a body that’s more powerful at doing its work.
However, building muscles don’t happen by accident. If you just exercise hoping for bigger muscles one day, you’re going to have a long wait. There are specific methods though to muscle growth. All of them are also healthy and injury-free. Here are five of them so that you can get started on your journey to a bigger body.
One of the big things that you need to understand is that muscles grow from stress. This is because it is the tearing of muscle fibers that will encourage muscle growth when you are done. This is why exercises that don’t challenge you will not help you grow your muscles. This is why a lot of bodybuilders avoid cardio except for short bursts. You might be able to burn calories with cardio exercises, but you won’t be able to seriously challenge your muscles since it is well-within your body’s tolerances.
That is why the best exercises for building up muscles are resistance and strength training. They each push your body to the limits and really tire your muscles out. This method ensures that your muscle growth is encouraged and you get stronger muscles.
Feed Your Body
Another important part of developing your muscles is where they come from. You just can’t grow muscles out of thin air. You will need building blocks for it and all of it comes from food. A lot of people complain that no matter how much they work out, they can’t seem to gain any muscles. This is because they don’t have the materials for it.
To really get results from your exercise, you need a caloric surplus and enough materials for your muscle growth. Your body will require energy to build up your muscles as well as maintaining them. Optimally, you’ll want around 500 calories extra every day. This will go into keeping your body fueled.
However, calories are not the only quality you should e looking for. You should also be evaluating the composition of the diet. You need to have a healthy mix of carbohydrates, fats, and protein. Fats and carbs are what fuel your workouts and muscle growth. Protein is what your body uses to create muscles. A high carb, high protein diet can help you work out more and gain mass smoothly.
Many people scoff at taking supplements. They think that it’s a bit too much when you’re already on a diet. However, supplements are key if you want to get the most out of your gains. They provide you with extra minerals and vitamins when necessary. Additionally, they can boost your protein intake by quite a bit.
Protein powders are the most effective supplements that you can take. Mixing them up with fruit creates mass gainer shakes which can be a foundation for your bodybuilding diet. These mass gainers have a tone of calories and protein in shake form. Instead of chowing down on pounds of food, you can take it all in a single drink. Take these between meals and training to add to your caloric intake. Only take three of these every day so the results are three meals and three shakes.
That’s not all. You should also consider taking a look at creatine supplements. These are just as effective as protein powders and encourage even more mass gain. They also help with water retention and increase your workout performance.
Learn to Adapt
There is no one size fits all approach when it comes to bodybuilding. One type of regimen may work with someone, while it produces less gains in another. You need to learn to identify and adapt to your bodybuilding needs. For example, if your body’s metabolism burns through calories quickly, you may need to increase your calorie intake.
Other adaptations can involve your workout. As you develop your muscles, older workouts won’t be as affective. This is because your body is a lot stronger than it was. You will need to increase its intensity by either raising the reps or increasing the weights. A good challenge is the core of muscle building and you need to keep it challenging to get the results that you want.
Take a Break
Finally, you will need to take a rest. Knowing when to rest is important in mass gaining because that is when your body starts building up muscles. This is when your muscle fibers recover and become stronger. Without rest, there will be no recovery and growth time. Learn to space out your workouts properly so that your mass will grow.