There are many undoubted body and mind benefits of building muscle. From faster metabolism and greater energy levels to stronger muscles, reduced risk of injury, and improved confidence, gaining muscle mass is highly recommended.
If your fitness goals include building muscle mass, it’s important to understand the science and to take practical and effective steps. In this blog post, we will share useful information on how muscles actually grow and what you can do to effectively build muscle.
We’ll also share practical tips to help you reach your body goals. Let’s get started.
How do Muscles Grow?
When you perform exercises such as weightlifting, the body’s muscle fibers experience trauma (also known as muscle injury). Satellite cells located on the outside of these muscle fibers become activated when the muscles are injured in this way. When they repair the damage by joining together, the muscle fiber is increased.
How to Build Muscle
The good news is that constantly spending time in the gym is not necessary to build muscle. In fact, 2 to 3 sessions per week of 20 to 30 minutes is sufficient to see results.
It is recommended that you target all of the major muscle groups in the body at least twice per week. Effective strength training activities include bodyweight exercises, workouts with free weights, resistance band movements, and workouts with stationary weight machines.
Tips for Building Muscle
Let’s look at 3 effective tips for gaining muscle mass and reaching your goals.
1. Challenge Your Body
If you are interested in building strength and muscle, it is important that you train using heavy weights. While completing a high number of reps can be beneficial, we recommend that you focus on lifting heavy weights using a small number of reps (such as 5 reps). Always push yourself and look to progressively increase the weight you are working with.
2. Eat More
Diet and exercise go hand in hand. Protein consumption is important when you are looking to gain muscle mass. Protein-rich foods include poultry, eggs, milk, fish, beans, nuts, and seeds. In addition, we recommend that you eat plenty of green vegetables and consume water throughout the day. Avoid foods that are high in fat and sugar.
3. Take Supplements
Some of the recommended supplements to take in order to gain muscle include creatine, protein supplements, weight gainers, beta-alanine, and SARMs. SARMs stand for Selective Androgen Receptor Modulators, which trigger changes in the DNA that increase the body’s ability to grow. Click here to learn more about and buy SARMs.
The Guide to Gaining Muscle Mass
By developing a muscle building strategy based on the above information, you can realize your goals. Building muscle can help in everyday activities, such as sports, while also improving a person’s self-esteem and self-confidence. Like this blog post on gaining muscle mass? Be sure to check out our other informative articles on a wide range of interesting topics.