When it comes to muscle building, you’ll want to use certain supplements, get plenty of rest, train regularly and eat certain foods. This short guide will cover those topics and then you can implement what you learn.
Weight Training For Muscle Growth
To add as much muscle mass as possible, you’ll want to train heavy. Keep your reps low and your sets low. A good routine is to perform 4-8 reps per exercise and to do a total of 6-9 sets per muscle you train. Try to train with weights at least 3-4 days per week.
In short, your weight workouts will consist of:
. Low reps
. Low sets
. Heavy weight
. Train 3-4 days per week
Foods For Muscle Building
Brown rice will provide your body with the energy it needs to get through the day. This is because contains slow-digesting carbs. Brown rice is also known for helping people increase their growth hormone levels.
Beef is packed with protein, the building block of muscle growth. Another reason why you should eat beef is because it is a great source of zinc and iron.
Consuming beets for muscle growth is a good idea. It contains betaine, which enhances joint repair. Not only that, but there’s some research that suggests it increases muscle power and strength.
Oranges should be included in your diet. They can help improve muscle growth, endurance and strength. Here’s a tip, eat an orange right before you workout. Doing this regularly may drastically improve your workout.
As discussed above, the foods you should eat for muscle growth include:
. Brown rice
Supplements For Muscle Growth
If you want to accelerate your ability to build muscle, then there are four types of supplements you should consider taking. First, invest in a quality protein shake. Protein powder is a great way to get a lot of protein daily.
We all know you have to eat a lot in order to pack on muscle. You probably don’t have time to eat six small meals per day. What you want to do is eat breakfast, lunch, dinner and in at some point in between the three you’ll want to have a meal replacement shake. Consume 1-3 meal replacement drinks per day.
Creatine helps build muscle and strength. If you buy a quality creatine supplement, then you could see results within as little as a month. Besides creatine, you should take a natural testosterone booster. Your body produces testosterone naturally and a natural testosterone booster can help your body increase the amount of testosterone it produces. This will cause you to gain strength, burn fat and build lean muscle mass.
In short, the supplements you want to take for muscle growth include:
. Protein shakes
. Meal replacement
. Testosterone boosters
Besides those supplements, it might be worth taking a post-workout supplement that can help with recovery. Post-recovery supplements can help you recover quicker from workouts and may help you become stronger. Just make sure the post-workout supplement you take is made with quality ingredients.
Get Enough Rest
If you don’t get enough rest, you won’t get good results. Ideally, you should try to get 7-8 hours of sleep per night. However, listen to your body and rest when you feel it’s necessary.
Generally speaking, if you follow this guide, then you should see results within 4-6 weeks. The key is to be consistent and to stick with a routine. Building muscle is one of those things that takes weeks and months to finally do, but if you’re patient and consistent, then you will achieve results.