5 Bodybuilding Practices That Can Help Anyone Build Muscle
1) Use A Protein Powder With High-Quality Ingredients:
The best quality protein powder is the one that contains high-quality ingredients such as whey, casein, soybean oil and others. Whey protein isolate (WPI), which is a form of whey protein concentrate, is considered the most effective and cost efficient way to obtain maximum benefits from your workout routine. You will get the same results with WPI as you would with other forms of whey protein.
Whey protein is rich in amino acids, which are essential nutrients for building muscle mass. When it comes to maximizing your gains, you need to consume enough protein every day to ensure that your body gets all the necessary amino acids required for growth and repair. The ideal amount of protein intake depends on several factors including age, gender, weight loss goals and many others.
If you want to maximize your gains while keeping costs down, then you need to choose a product with high-quality ingredients. Products containing low-quality proteins may not provide the same benefits or may even cause negative side effects when taken regularly. There are many brands out there that offer protein powders at affordable prices, but they tend to contain inferior ingredients. Always check the ingredients list before you purchase a product and choose one with high-quality proteins.
2) Eat Enough Food:
As they say, calories are king. You need to consume enough calories every day to gain weight and build muscle. If you do not eat enough food, your body will not have enough energy (in the form of calories) to grow, which is essential for building muscle mass. You need to eat a healthy, balanced diet every day and make sure you consume enough calories from various macronutrients.
Consuming enough protein is a must if you want to build muscle. It is recommended that you consume around one gram of protein per pound of body weight every day. For example, a person who weighs 180 pounds should consume about 180 grams of protein every day. You can get all the necessary nutrients from food or you can take protein supplements as well.
3) Lift Heavy Weights:
In simple terms, weightlifting involves lifting heavy weights and putting them back down again. When it comes to building muscle mass, there is no substitute for good ‘ol fashioned heavy weightlifting. However, many beginners make the mistake of lifting weights that are too heavy for them. This can lead to injury and is not recommended.
It is best to start out with weights that are heavy enough to challenge you and make the correct movement difficult, but not impossible. As you get stronger, you will be able to lift heavier weights and will be able to increase the weight at every workout. In addition to building muscle mass, lifting heavy weights has been shown to provide a host of benefits to your heart, bones and even your mental health.
4) Rest and Eat Regularly:
Building muscle naturally requires a lot of hard work in the gym but the process doesn’t end there. To get the most out of your efforts, you need to rest and eat properly as well. Your body needs enough time to rest in between workouts for optimal gains. Ideally, you should be giving yourself at least one day of rest after every workout day. Also, you need to eat plenty of food to give your body the energy it needs to build muscle.
When you are trying to gain weight, you should strive to eat 500 extra calories every day. To gain one pound of muscle mass, you need to consume 3500 calories above your normal daily calorie intake. These calories don’t have to come from a specialized muscle-building nutrition plan. You can get them from nutrient-dense healthy foods such as eggs, chicken, whole grains, fruits and vegetables.
Getting enough quality sleep is essential for building muscle mass. Your muscles do not grow while you are at the gym lifting weights. They grow when you are resting and eating after your workout. It is during this time that your body is repairing itself and building new muscle tissue.
If you don’t get enough sleep, your body simply won’t have the energy or resources it needs to repair and rebuild itself. Everyone needs a different amount of sleep but most health experts recommend that you get between 7 and 9 hours of sleep every night.
6) Avoid the Scale:
Sure, it’s tempting to hop on the scale every day to see if your hard work is paying off but this isn’t recommended. Muscle is denser than fat so you may actually see no change in your weight even if you gain a significant amount of muscle. Instead of weighing yourself, you should instead monitor your body composition (i.e. the amount of fat you have in relation to the amount of lean muscle you have).
Buy yourself a body fat measurement device and use it every few weeks to track your muscle gains. Another option is to have a trainer assess your physical progress. If you can afford it and have the time, you might want to hire a personal trainer for a few sessions. They will be able to tell whether or not your technique is proper and can give you an objective opinion on how you are progressing.
7) Keep a Regimen:
Simply going to the gym and lifting weights won’t necessarily guarantee that you will gain muscle mass. You need to follow a structured workout routine that targets different parts of your body.
There are several different kinds of workout routines you can choose from:
Full-Body Workout: This is the most common type of weight training routine. In this plan, you work all of your major muscle groups in every workout. This is the preferred plan for beginners who don’t want to specialize yet.
Split Routine: There are several different types of split routines but the most common is splitting your body into two parts and working out the groups on one day and then working the other groups the next session. For example, you can work out your arms and shoulders one day and work out your legs and back the next day.
Targeted Workout: With this plan, you focus all of your attention on a single muscle group and train it as hard as possible to encourage maximum growth. Typically, these routines are quite intense and only last for a week but they can be effective if you are short on time.
Sources & references used in this article:
Bodymakers: A cultural anatomy of women’s body building by L Heywood – 1998 – books.google.com
Vocabularies of motive for illicit steroid use among bodybuilders by LF Monaghan – Social science & medicine, 2002 – Elsevier
The new encyclopedia of modern bodybuilding by A Schwarzenegger, B Dobbins – 1998 – books.google.com
Size Matters: Connecting Subculture to Culture in Bodybuilding. by A Klein – 2007 – psycnet.apa.org
Little big men: Bodybuilding subculture and gender construction by AM Klein – 1993 – books.google.com
Challenging medicine? Bodybuilding, drugs and risk by L Monaghan – Sociology of Health & Illness, 1999 – Wiley Online Library
The female bodybuilder as a gender outlaw by C Shilling, T Bunsell – Qualitative research in sport and exercise, 2009 – Taylor & Francis