In this post I'm going to share with you my top 3 tips for bigger muscles. And I've not just written this article for the guys, this applies to the girls too.
Building bigger muscles is more important than you may think, and it doesn't mean you're going to look like the Incredible Hulk.
Not only will bigger muscles enhance your natural body shape, but the more lean muscle you can build, the easier it will be to lose body fat.
More muscle, means a faster metabolism, and a bigger calorie expenditure, which equates to greater fat loss.
So opt for some weights instead of the treadmill next time you're in the gym.
Here are my top 3 tips for bigger muscles:
Every day I see gym goers throwing around far too heavy weights and not doing the exercise properly. Choose a weight thats heavy enough to challenge you, but also a weight you can slowly control through a full range of movement, for a given number of reps.
The amount of reps you do is less important than good form and proper technique. If your using a weight with good technique, then your muscles should naturally hit a failure point.
Don't always choose easy exercises or a machine. Incorporate big compound movements like squats and deadlifts into your program. These exercises are more demanding, so they will help you build more muscle mass, burn more calories, and build all round strength.
Many trainees are far too concerned with eating less in their quest to burn more fat. To build muscle, you need to be in a slight calorie surplus. That doesn't mean you can eat anything and everything. Your calories should come from good quality nutrients, especially protein.
Protein is the main macro-nutrient responsible for the repair and recovery of your muscles. So its important your getting in adequate amounts not only after your workout, but a steady supply throughout the day. I recommend around 1.8-2g of protein per kg of body weight per day.
Muscles aren't built in the gym believe it or not. They actually recover and grow bigger and stronger whilst at rest and when sleeping. So a good nights sleep is very important too.
So if your hitting the gym hard for hours everyday, do yourself a favour, 3-5 good quality weights workouts a week should do the trick.
Train hard, but also train smart, and take more rest.