Best tips to build muscle effectively

We’ve all fallen into the trap of several creators who share ‘groundbreaking’ tips on how to build muscle fast and easy. I’ll be the one to burst your bubble, it’s everything but easy! Gaining muscle mass is a slow and painful process but there are ways to ensure that your journey is as smooth as possible. Even though there are several aspects to bodybuilding, we’ll be covering these few points in this article to help you build muscle effectively:

  • Consistency
  • Intensity
  • Recovery
  • exercise selection
  • caloric intake

  1. Consistency

This one is self explanatory. How do you expect to make rapid progress if you’re in the gym once a year! Even though any exercise is better than no exercise, most beginners should focus on going to the gym thrice per week for the first few months. You should aim to train each body part twice per week, but remember, that’s the best case scenario. Even if you’re not able to meet that standard, it does not mean that you’re wasting your time. Your training split should be tailored to your specific body and its needs but beginners should start with training using the full body split.

2. Intensity

Training without breaking a sweat will lead to nowhere. Intensity is one of the reasons why many gymgoers look like they haven’t touched a weight in their lives. Training close to failure, approximately three reps or less away, has been shown to provide the best stimulus for hypertrophy. However, research has also shown that people have a hard time knowing how far away they actually are from failure, so I would advise you to train to failure to know what it feels like and how to gauge it.

3. Recovery

Recovery is important as muscles will grow outside of the gym. Proper nutrition and good sleep are the keys to unlocking your full muscle-building potential. Getting a good 8 hours of sleep is essential to lead a healthy lifestyle, but it is especially important when it comes to helping you build muscle effectively.

4. Exercise selection

Selecting the best exercise is key. Choose something that you like to perform and that will keep you going to the gym regularly. Cut out all of the innovative exercises that will target your ‘stabilizers’ and focus on the basics. Use exercises that require little stability so that you can focus on working the intended muscle.

Use lifting straps when needed. Do not listen to the people who will tell you not to use them when rowing as it ‘trains your grip’. If you want to train your grip, then add another exercise for the forearms. Your grip is far weaker than your back and not using lifting straps is simply limiting the amount of weight you can lift and in turn limiting the amount of muscle that you’ll put on. Invest in a good pair of lifting straps that will last!

Click the link below to purchase high quality lifting straps.

5. Caloric Intake

To build muscle quickly, it is important to stay in a caloric surplus of around 300 calories. To find out how much you should be eating per day, find a calorie calculator to estimate your BMR, add an activity count and add 300 to that number. That will be the amount of calories you should be eating per day.

Protein is the building block of muscle and without it, your muscles will not grow so it is important to get enough of it. The general rule of thumb is to eat around 1.3-1.8 grams of protein per kg of bodyweight.

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