Are you spending days at the gym, looking for the best and most effective way to build muscle? Losing body fat and building muscle mass requires dedication and determination alongside enough rest and a proper diet. If you’ve been trying to build muscles for months and still can’t see any results, you must be doing something wrong. Fortunately, you’ve come to the right place because we have perfect suggestions to help you gain momentum and transform your body into a desired chiselled figure.
About Hypertrophy
When you want to know more about the way muscle cells grow and build up during exercise, hypertrophy describes it well. With every workout, you make micro-tears within the muscle cells you use. Those tears then rebuild when you rest, making the muscles grow back bigger and stronger. A set of fibres bound in bundles of tissue make your muscles. Sets of squats, for instance, will activate dormant satellite cells in the fibres, which will, in return, trigger your immune system to start an inflammatory response that can successfully repair the damage. The body simultaneously releases testosterone and growth factors to boost protein synthesis. As a result, you’ll get larger muscles that can withstand lifting heavier weights.
In addition, hypertrophy training is the training you want to practice to maximise your muscle growth. That type of training should include resistance training and isolation exercises for the best results. While resistance training will focus on multiple groups of muscles, at the same time, isolation exercises offer a more targeted approach, focusing on only one group, such as the biceps or triceps.
Increasing frequency of workout
One of the cornerstones of building muscle is the frequency of workouts. It’s vital that you pump the iron regularly to see the progress. Many weight lifters overexert themselves only to face a workout performance plateau. To maximise anabolism, increase the number of sessions per week. Chose how you want to split your workouts and divide them by lift, body part, or body region movement.
Hypertrophy-friendly diet
When you’ve taken care of sleep and workouts, you will also need to think about the food that you eat that won’t mess up your hypertrophy progress. Get ready to fuel your body with 400 to 500 calories a day for optimal results. Eggs, lean meat, poultry, salmon and soybeans are just some foods that will help you build muscle. A gram of protein per pound of body weight is the recommended amount that will successfully support muscle repair. Aside from eating well, you’ll need to hydrate your body, as well. 1 ml of water for every calorie you burn during the day is the approximate amount of liquids you’ll want your body to get every day.
Boost the weight you’re lifting
Another factor that will significantly influence the process of building muscle is the weight you’re lifting. Namely, every time you’re pumping iron on one of those fid benches, your muscles will get the needed workout and grow during recovery. However, in order to see the muscles grow, you’ll need to constantly push them harder, and increase the weight you’re lifting on the bench.
The resting period is crucial
Did you know that rest is equally important as workouts? If you think that rest days are a waste of time, you need to think again. There can be no hypertrophy without much-needed rest. Only during recovery can your muscles grow, so it’s vital to allow them to rest. Allow the protein synthesis to do its magic within the 48 to 72 hours after the workout. So, if you want to see your biceps grow, don’t focus on that muscle group every day, but allow the muscles to recover between the workouts. We also strongly recommend a minimum of seven hours of sleep per night because sleep can aid in fat loss, athletic performance and muscle growth and recovery. As long as you allow your body enough shuteye, you won’t need any other supplement to promote muscle growth.
Exercises to promote hypertrophy
In order to build muscles, you will need a combination of exercises that will guarantee the success and progress that you’ve expected. Back squat, neutral grip pulls up, and seated calf raise are just some of those workouts. Here are some exercises that you need to mix during your workouts for optimal results.
Back squat
You’ll need to do four sets and six reps with a 90- second rest between sets. Grab a barbell and have your feet more than shoulder-width apart as you stand. The barbell should sit across your upper back while holding it with an overhand grip. The best way to engage your upper back muscles will be to clutch the bar firmly. Head up and sit back into a squat. Keep your back straight while paying attention that your backside is out. Lower to make sure your hips and knees are aligned. Keep legs at 90 degrees. Push yourself up and repeat.
Bulgarian split squat
Bulgarian split squat workouts require three sets, ten reps and a 60-second rest between sets. Start by standing in front of the bench and resting one leg on it, laces down. Place your front approximately three footsteps out from the bench. Squat until the knee of your rear leg almost touches the floor. Return to the start position by pushing up through your front foot.
Neutral Grip Pull-up
Grab the pull-up station handles with your palms facing away from you. Extend your arms fully. Keep your hands at shoulder-width apart. You’ll want to squeeze your shoulder blades together, following with an exhale and drive your elbows towards your hips. That way, you’ll bring your chin above the bar. Repeat three times with 90 seconds of rest in between.
Flat dumbbell bench press
With this workout, you’ll want to do four sets and six reps and include a 90-second rest between sets. Grab two dumbbells, and lie back on a flat bench with a shoulder-width overhand grip on the dumbbells, that you’ll hold over your chest. Face the palms towards your feet, and press the weights above your chest by extending your elbows. Once your arms are straight lower the dumbbells back to the starting position.
Building muscle comes with plenty of dedication and effort, so be ready to work hard, and regularly for the best results. Don’t forget to rest and recover in between to prevent exercise plateau. Eat well and hydrate often, to make the muscle growing process quick and efficient.