December 8, 2022

Health

Its all about the Health

10 GOLDEN RULES For Muscle Gain – DO THESE

3 min read

Today, we’ll be cutting through the noise by listing the 10 golden rules of gaining muscle. There’s more to muscle building than just hitting the gym many times a week to lift heavy weights. To build muscle, you must push your muscles to the limit while also allowing them to recover as needed. Sadly, there is a ton of misinformation about building muscle these days.

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In a nutshell:

An example of this is to work big, instead of small.

Learn what we mean by this and the rest of the top fundamentals by watching until the very end.

Rule #1: Aim for muscle fatigue.
For better gains, muscle fatigue is a highly effective way to do that.

That’s because high-intensity workouts promote lactic acid production, which plays a significant role in muscle growth.

Aim for 3-5 sets of 6-8 reps at a high intensity.

Rule #2: Work big, not small.
Isolation training has value but it’s compound training that should be the backbone of your training.

Training several muscle groups at once allows you to lift more weight, a key ingredient of growth.

Rule #3: Limit cardio.
Too much cardio can make you lose those hard-earned muscle gains.

Thus, to lose fat without compromising your muscle, do, say, sprint intervals.

For example, run for a whole minute, then do a light jog for two minutes.

Do this for 30 minutes, thrice weekly.

Rule #:4 Reduce between-set rest intervals.
When training for muscle gain, it’s best to have rest periods of 30-90 seconds.

Doing so promotes a quick release of muscle-building hormones.

At the same time, this ensures that your muscles are fatigued enough.

Rule #5: Maximize time under tension.
Muscles go under “tension” from the weight, say when you’re doing a bench press.

For example, when doing a bicep curl, consider curling up as fast as you can then lowering the weight for 3 focused seconds with good form on each rep.

Proper breathing is often overlooked by many.

Here’s why it’s important to be considered a golden rule:

Rule #6: Breathe properly.
Coordinating your lifting with your breath provides the muscles and heart with the oxygen necessary to carry out challenging tasks without spiking blood pressure.

Also, it helps protect the body from injury.

Rule #7: Eat more protein.
The more protein stores your body has, the larger your muscle grows.

So, to promote better and faster gains, aim to consume about 1g of protein per pound of your body weight.

Rule #8: Focus on achieving calorie surpluses, not deficits.
To gain muscle mass and fat, you must consume more calories than your body burns each day.

It makes sense actually because if your body thinks it’s short in food stores, then clearly, bulking up would take a backseat.

Rule #9: Eat plenty of carbs after working out.
Carbohydrates are also important for gaining muscle.

This macronutrient is especially crucial for faster muscle rebuilding on rest days.

Down more carbs post-workout to boost your insulin levels, which in turn, slows the rate of protein breakdown.

Rule #10: Get enough sleep.
Sleep is the optimal time for muscle recovery and growth.

It’s also during this period that muscle-growing hormones are produced.

If you can’t hit 8-10 hours of sleep, then at least 6 hours would do.

Besides learning those 10 golden rules, it also pays to know the things you should be dodging during the entire muscle-building journey.

To discover what these are, click here.

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News Source: Body Hub

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