Building muscle is one of the most common fitness goals for all kinds of people, but it is also one that requires a good deal of commitment and effort. And if you are going to be investing all this extra energy, you want to make sure that you are doing the right things to get you to your goal in the most efficient way possible. Though there is a whole range of different advice out there that is specific to different muscle groups, here is some information to provide you with a good overview.
Set Strength Goals for Yourself
Everyone tends to work better when they have specific goals that they are working towards achieving. So, rather than deciding to put on a certain amount of muscle in a given time, you could set yourself strength goals instead. This way, you have some concrete goals that you can achieve. Like any target, you want to make sure that they are challenging but still achievable. Choose your exercises depending on which areas you are trying to target and steadily increase your workout intensity over time.
Go For Compound Exercises
If you are working muscles at more than one joint at a time then these are the type of compound exercises that can be very useful. Some examples of these include deadlifts, squats and pushups. You could try making these the centrepoint of your workout while still bringing in some more focused exercise on the areas that you are looking to target.
Choose the Right Workout Fuel
Losing body fat and putting on muscle are two wildly different propositions so you need to make sure that you adapt your diet properly. For example, you don’t need to avoid carbs when you are putting on muscle in the same way as when you are losing fat. On your off days, you want to keep your protein consumption high to help with recovery. You should also look into the different supplements that you could take to help out. A food journal is a very useful tool to have so you can fully keep track of what you are putting in your body.
Give Yourself Time to Recover
There is no point trying to go full throttle all the time when you are trying to build muscle as you will never be giving your body the recovery time it needs. This is an essential part of muscle growth and one of the best ways that you can recover is by getting more sleep. Try going to be a little earlier each night to give your body the time it needs to recharge your batteries so you are ready and raring to go the next day.
Weigh Yourself Regularly
Weighing yourself on a regular basis can help to track muscle gains. Ideally, you will want to do this at the same time every day – first thing in the morning is usually a good idea. You should also examine your body to make sure the weight you gain is solid muscle.