Three Ways To Gain More Muscle
If you think you can gain muscle overnight, think again. Building quality muscle takes time and consistency. Genetics also come into play here but; you can still gain quality muscle over time; here's how...
1. Eat for It
For both men and women, even under the best of circumstances, muscle growth is glacial. While extra calories may not be necessary, where those calories come from is crucial. The following breakdown is a good place to start:
Protein: Aim for one gram of high-quality protein per pound of body weight, spread out over the day. You need protein to repair your muscles from all that heavy lifting. Fat: About 20-30 percent of your daily calories. Fats are needed for optimal hormonal health, as well as for pulling vitamins and minerals into your cells.Carbohydrates: Fill in the remainder of your daily calories with carbohydrates, concentrated around your training, so you can crush it at the gym.
Eat at least five servings of fruits and vegetables, so you get plenty of micronutrients and fiber to keep your body humming. If you are still struggling with meal prep, try our fresh or frozen fresh meals2. Lift for It
Go for big, compound lifts like squats, deadlift, hip thrust, bench press, rowing, overhead press, and pull-ups. Do two or three sets of 8-12 reps each. Hit each muscle group at least twice a week, allowing a minimum of 48 hours rest between which is so important. Use isolation exercises, such as biceps curls or triceps kickbacks, to refine and strengthen smaller muscle groups.3. Rest for It
First, stop with the excessive cardio. Studies have found that aerobic activity, particularly distance running, may interfere with muscle gain. Therefore, stick to cardio modalities like cycling, elliptical, or stair climber. Aim for 20-30 minutes, two or three times a week. Then, get 7-8 hours of sleep a night. Take at least one day off a week.