Having a healthy amount of muscle allows you to perform your best during exercise and daily life. It's important to engage in muscle-strengthening activities throughout your life because it provides a lot of healthy benefits. Some of these are to reduce your risk for heart disease, help you lose weight, and may even allow you to live longer.
Spending your whole day in the gym isn’t necessary to build muscle. Weight training for 20 to 30 minutes 3 times a week is enough to see results. You can also build muscles at home with Bodyweight exercises.You actually don’t have to pump iron to get stronger. All you need is yourself and some creativity to get those muscles moving.
Here are the best way to build your muscles:
Eat More. You need to eat more to gain muscle mass. Building muscle requires a positive energy balance. What you need to do is up your calorie intake. Roughly 2,800 calories is needed to build a pound of muscle to support protein turnover, which can be elevated with training.
Pick the Right Exercises. Utilize weight training exercises such as squats, the deadlift and the bench press. They build strength, condition, and bulk and should always be included in your training.
Increase Your Training Volume. More training volume equals more muscle. If your primary focus is on building muscle, then your training should be structured to have you gradually perform more volume. You can use this equation ‘’Sets x Reps x Load’’ to increase your training volume.
Frequent Workouts.Train at least three times each week. Three sessions per week is the minimum amount of volume needed to create a muscle-building stimulus. If you are a newbie, you may increase your session per week.
Get more sleep. When you sleep, your body releases human growth hormone, which helps grow muscle and keeps levels of the stress hormone cortisol in check. Aside from the right nutrition, you need more sleep to recover. Roughly eight hours per night is dedicated to recovery.
Get some rest. It’s important to give your body some time to rest. Without taking days off, you may injure yourself and have to take time off from exercise, slowing your progress.