Starting your journey of building muscle can be both exciting and challenging. If you want a stronger and defined physique along with good health and vitality, you will need to follow the right strategies and techniques.
There is a lot of information, multiple workout routines, and dietary advice that can leave you feeling lost. However, fear not because we are here to help you out.
Below in this guide, we will provide you with a detailed guide that will demystify the process of gaining muscle and make it easier for you. Keep reading to find out useful insights.
Properly understand Muscle Growth
If you don’t know the fundamentals of muscle growth, it can be really difficult for you to follow the right techniques for muscle growth. The primary thing you will need to understand is muscle hypertrophy. It is the process of increasing muscle size that occurs primarily through two mechanisms.
The first is mechanical tension, and the second is metabolic stress. Mechanical tension is the force exerted on muscles during resistance training, while metabolic stress involves the buildup of metabolites during intense exercise.
By strategically understanding and utilizing these variables through targeted training and nutrition, you can stimulate muscle growth effectively.
Create a Training Program
Building a solid and realistic training program is the most important step you will need to take during your muscle-building journey. For beginners, a full-body workout routine performed 2-3 times per week is good. It allows for adequate recovery and stimulation of muscle groups.
Compound exercises such as squats, deadlifts, bench presses, and rows must be a part of your workouts, as they include multiple muscle groups simultaneously. This maximizes efficiency and results. Aim for 3-4 sets of 8-12 repetitions per exercise, and then progressively increase the weight lifted as you grow stronger.
Fueling Your Growth
Nutrition is the fuel that powers your muscle-building efforts. To speed up your muscle growth, you should have a balanced diet rich in the form of lean proteins, complex carbohydrates, healthy fats, and micronutrients.
Protein, in particular, is important for muscle repair and synthesis, so include sources such as lean meats, poultry, fish, eggs, dairy, legumes, and plant-based protein sources in your diet. Additionally, incorporating an HMB supplement Amazon option can further support muscle recovery and strength. As a general rule of thumb, you should consume 0.8-1 gram of protein per pound of body weight daily. To make it even, spread your intake evenly across meals. It will maximize muscle growth.
In addition to protein, carbohydrates also provide the energy needed to fuel intense workouts. Be sure to go with whole, minimally processed foods whenever possible, and stay hydrated by drinking plenty of water throughout the day.
Add the Right Supplements
While a well-balanced diet should provide the majority of your nutritional needs, supplements can be useful for filling in any gaps and supporting optimal performance and recovery. Whey protein powder, creatine, branched-chain amino acids, and fish oil are among the most effective supplements for muscle growth and overall health.
However, always prioritize whole foods over supplements and consult with a healthcare professional before adding any new products to your regimen. If you are doing weightlifting, you can find high-quality weightlifting supplements on Legion Athletics to fulfill your supplement needs.
