Every time you scroll through your Instagram feed, you'll see gym bros flexing their muscles and drinking protein shakes. People often believe that drinking protein is the only magic pill that can help them grow their muscles. In reality, protein supplements have nothing to do with body transformation. Muscle building is a slow process requiring hours of training to get a bicep vein naturally. And it takes years to develop an aesthetic physique with proper symmetry. You can, however, speed up the muscle-building process by concentrating on the basics. So, if you're new to lifting or aren't allowed to use supplements, these five muscle-building tips are for you.
1. Proper Rest
Muscles are built outside of the gym. You only break your muscle fibres in the gym, and those muscle fibres are remade when you eat, sleep, or exercise. So, basically, the majority of your muscle growth occurs outside of the gym, which is why it is critical to pay attention to the following factors. To begin, don't exercise for more than three days in a row; even if you've experience in training, no more than four days is recommended. Second, on rest days, you should do very little, even avoid taking the stairs, because this is when your body recovers and prepares for the upcoming shock. Lastly, don't go off track on rest days; they should be treated the same as regular days, except you don't have to go to the gym.
2. Master Compound Lifts
It is not the protein that causes muscle gain but how many muscle fibres you break in the gym. And compound moments are unquestioned when it comes to muscle building. What exactly are compound moments? Compound moments are exercises that work for more than three muscle groups at the same time. Squats, for example, are a compound movement that engages your glutes, quads, hamstrings, and abductor muscles. Similarly, if you want to break the most muscle fibres, concentrate on compound lifts.
Instead of going heavy from the start, learn the form first and then gradually increase the weight.
3. Focus On Post Workout Nutrition
Your post-workout nutrition will determine whether you gain or lose muscle. Your muscles are depleted after training, and you need a lot of food. However, giving your body the wrong nutrition or not feeding it at all can result in muscle loss. The ideal post-workout meal should contain both carbohydrates and protein. The only thing to keep in mind is that your post-workout meal should be consumed within 30 minutes of finishing your workout.
4. Stay Hydrated
As the saying goes, the human body is made up of more than 70 per cent of water. Similarly, only by staying hydrated will your muscles grow and look pumped. Moreover, when you consume a protein-rich diet, water consumption becomes equally important because protein causes dehydration, and you lose water when you exercise. The best way to drink water is to consume at least a litre around your workout.
5. Avoid Being Predictable
Muscle growth stops when you continue to eat the same foods and exercise the same way. To grow muscles, you must constantly provide your body with new stimuli. So it's critical to switch up your diet and workout routine every six weeks. The most effective method is to change your training days and swap your morning meals for evening meals.
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