Five Natural Ways to Build Muscle
As muscle mass grows, so does muscle strength. Lifting greater weights makes your muscles grow larger and your body stronger. If you want to bulk up your muscles, high-rep workouts won’t cut it.
Understanding the Fundamentals of Building Muscle
Before you start building muscle, you have to understand the concept of muscle growth. Your body grows muscles in response to a stimulus, like resistance exercise. Technically, lifting weights causes muscular injury. During the healing phase, your body repairs the damage, makes adjustments, and builds stronger muscles so that you can lift more weight in the future. If you want to accomplish rigorous muscular growth, you have to make sure the strain you apply to the muscles is proper and gradually increased.
However, it is not enough on its own; you also need to fuel your body with nutritious food. The three macronutrients—fats, proteins, and carbohydrates—must be consumed in sufficient amounts.
Here are some useful tips to have in mind when you set out on the journey of building natural muscle mass.
1- Get ready for the advantages
Regardless of your body type, you might experience benefits as soon as possible. You may acquire 1.5% of your body weight and lean muscle mass in only one month if you maintain a good diet and exercise routine.
This may drop to 0.5 to 1% of your total body weight in the second year, and so on. Remain stress-free and relish the rewards as they arise. This is very standard.
2- Create a balance of calories.
Your body will need some time to adjust to the appropriate calorie intake. There’s no standard fit when it comes to calories. It differs from individual to person. Make some changes based on the outcome after making your best estimate initially.
You need to figure out how many calories you need each day to keep your weight stable. This is contingent upon factors such as age, gender, physical attributes, and so on.
If a 160-pound man exercises for three to four hours a week, he needs 2,240 calories a day to maintain his weight.
3- Set Up Your Workout Routine
The majority of the time-tested exercise regimen starts with body component splits, rest, and moderate repetitions.
So, start by using a certain weight on your muscles for three to four sets. You’ll feel your muscles aching after 8 to 12 repetitions. Training every muscle group in six distinct methods is not necessary. This suggests that you are overtraining, which is detrimental to muscular growth. Experts recommend four to five workouts for every muscle. Adapt your approach every eight to nine weeks. Before you resume body part splits, make sure the muscles have had enough time to heal. Resting your body parts once or twice a week will hasten the healing and renewal of your muscles.
4- Take it gently
Depending on how rapidly you lift the weights, different outcomes could occur. If you desire better results, move with gentleness.
Muscle development is aided by the prolonged load on the muscles. If you are performing regulated and progressive repetitions, your muscles are being strained. Additionally, slow reps improve your attention. You’ll be using your muscles.
5- Try Not to Worry About Your Weight
Gaining muscle mass shouldn’t be dependent on how much weight you lift. You’ve undoubtedly heard that lifting heavy weights for fewer repetitions is the secret to bulking up on muscle. That has previously taken place. That’s not how it works, according to recent studies.