People are always interested in finding out about the best ways to build muscle mass. As a result, a lot of them are misled into believing that the secret lies in a special bodybuilding workout routine, specific protein powder, or a pill. To build massive muscle mass, you must follow the basic bodybuilding training secrets that I will reveal below:
Increase Your Protein Intake
Make sure you’re eating enough protein in the form of food and muscle-building supplements. In addition, ensure that the protein you consume is of high quality. Your muscles will cease growing and even shrink if you do not get enough protein. Every day, you should consume 1.4 grams of protein per kilogram of body weight. To stay on the safe side, some people eat up to 1.8 grams per kilogram.
Eat More
Your muscles need to be fed regularly. Even when you’re sleeping, your muscles are still active. One of two things happens all the time: either they build up or they break down. If they are not fed, they will break down, and the only way for them to build is to outrun the breakdown process with the buildup process. This requires the presence of protein at all times. This is why bodybuilders frequently consume six meals a day.
Balanced Diet
If you only eat protein, as some bodybuilders do, you won’t gain muscle mass. To avoid wasting it, the body converts the protein into something else, such as glucose for energy. it is crucial to maintain a well-balanced diet. Include low-glycemic carbs with your protein if you want to keep your blood sugar levels stable. Carbs can be utilized for energy, and protein can be used to build muscle.
Eat Immediately After Workout
Consume a high-protein meal that also contains low-Glycemic carbs. This meal should be consumed within an hour of completing your workout. After that, you’ve missed your chance to help your muscles repair and grow even more.
Keep Your Workouts Short
While you might think that a two-hour session is the most effective for muscle building, this is not the case. The reduction in testosterone and rise in cortisol starts after 45 minutes. Because testosterone promotes muscle growth and cortisol depletes muscle and increases fat storage, you should limit your workouts to less than an hour. When you exercise for several hours in a row, your cortisol levels will be elevated for a few days, if not weeks.
Limit Your Cardio Workouts
Regular cardiovascular exercise has many advantages, but if your goal is to gain muscle mass, you should limit your sessions to no more than one to two of 20 minutes each week. If you increase your cardio activity beyond that, it will begin to affect your capacity to gain muscle mass because your body will be forced to consume nutrients that would otherwise be used for muscle growth.
Stick To a Workout Routine
While some plans look great on paper, if you can’t keep them up because of other obligations, you’ll need to find another routine. A 5-day-a-week program is pointless if you’re going to be absent from one to two sessions each week. That’ll simply lead to dissatisfaction, and reduce muscle gains. Consistency is important to major muscle growth, so find a program you know you can follow!
Drink Water
Water is one of your most powerful tools for increasing your muscle mass and strength. In addition to lubricating joints and regulating body temperature, it also provides you with energy by carrying nutrients to all parts of the body, including the musculoskeletal system.
With these 8 muscle-building training tips under your belt, it’s time to get serious about increasing your muscle mass.