Tips for Muscle Building in Faster Time
Anyone interested in this sport wants to build muscle faster. Why wouldn't he? The athlete who constantly thinks that he can't work and get efficiency, wants to develop too much and fast muscle. Now I'll give you some advice to make your muscles faster.
INCREASE PROTEIN
Water, protein, a little fat and a small amount of carbohydrates are what make up the muscle tissues.
Essential amino acids, which are the basic building blocks of the protein, do not produce our body itself, we have to take it out through nutrition. Not only do muscle, but even when doing sports, the body needs more protein. If you take more protein, the protein stimulates your muscle building and speeds up your recovery time. It is very important to get enough protein so take at least 2 g of protein per body weight every day.
Take enough time to recover
Resting is as important as working. If you work without resting correctly, you can damage your muscle development. You should continue working when your muscles are rested and ready to lift weights again. In short, run the same muscle group for 1 day or you will damage the development of the muscle.
Increase working intensity
You should lift the weights that you will have difficulty in building muscle. The weight you can lift comfortably does not benefit you much. For example, in a set of 12 repetitions, you should not be able to make 13th. If your program says 12 repetitions, and you can do 30 repetitions, remove the weight 12 times and finish the set if you forget to do muscle.
Engage in movements that run your entire body
The fastest muscle-building movement is all-body movements. Whole-body movement, as the name implies, is a movement that runs a lot of muscle. Whole-body movements include squat, deadlift, overhead press, barfix or bent-over row. These movements are very effective because they exercise more than one muscle group at the same time.
Increase calories
If you have the intention of making muscles, you should get more calories than your daily calories. Because muscle building requires a lot of energy. I don't mean eat too much when you get more calories. If you eat too much, you will cause insulin resistance, which will damage your body. You need to take daily calorie 250-300 calories will be enough to add. In this way, it is more convenient to build muscle
Weight increase
If you use the same weight in each exercise, you should forget to build muscle. Your muscles can only grow as much as the warning you send them. For example, if your program says 3 sets and 10 repeats Bench Press and worked 50kg on Monday, increase the weight by 1-2.5% on Wednesday. Work 51 kg and when 3 sets of 10 repetitions succeed, increase again the next time.
Increasing loading (progressive overload or Kaizen principle) is the principle of more stress loading in each case. You can work harder on the next run, do one more over, or reduce the rest time between sets. All of these are considered as incremental loading. But if your goal is to build muscle, it is best to increase weight.
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