Muscle isn’t just a men’s concern anymore. Everyone wants in on the game at some level. Muscle is about youthfulness and longevity, as well as self-defense and general well-being. Here’s a short guide to help you build muscle.
Limit Your Cardio
Some cardio is necessary, but if you’re trying to build muscle, keep it to two days of light jogging at not more than 30 minutes per session. Add a third jog if you want to burn fat.
This is an all-purpose rule for any kind of workout. Being flexible helps you to prevent injuries, as well as improving your recovery between workouts.
Here’s your rule of thumb. Add 500 to the number of calories you consume each day. Also, take in one gram of protein per each pound of your body weight each day.
You should eat five to six small meals each day. Keep fueling yourself with protein and carbs. That will help you build muscle and lose fat.
Use A Full-Body Split Routine
Focus on lifts like presses, squats, deadlifts, rows and pull-ups. These involve lots of muscles at a time. This isn’t the time to isolate highly specific muscle groups. Choose either a full-body or a split, upper-body then lower-body workout.
Change Routine After 4-6 Weeks
Your body will get accustomed to a routine within four to six weeks and stop responding the way you want. At that point, make a change in the number of reps, the amount of rest-time between sets and/or the kinds of exercises.
Less Is More
Do only about 12 sets per muscle group at between 6 and 12 reps per set for maximum muscle growth. Workouts should never last much longer than 45 minutes. Use heavier weights, with sets lasting between 40 to 70 seconds.
Drink Those Shakes
Enjoy a high protein and carbohydrate meal about an hour before you work out. Have a protein shake with a ratio of two grams of carbs to every one gram of protein. Sip it during your workout. Afterward, mix a new shake and down it pretty quickly.
Do whatever possible to eliminate stress. Stress elevates the hormone Cortisol, which makes your body store fat and burn muscle. Get seven to eight hours of sleep each night, and light sleepers will naturally want to sleep more, so don’t worry. Train at most 4 times a week.