Many people build healthy gym habits or sign up for gym membership plans in Singapore to build muscle. The beacon of light continues to inspire many people’s effort-driven workouts, no matter how challenging they may be.
However, building muscle is not straightforward. It takes time and proper training and requires you to push your muscles to the limit, while allowing them to recover from time to time.
In other words, to effectively build muscle, you need to establish a proper muscle-building workout plan and recovery environment for your muscles when you are not in the gym.
This article is right for you if you are a beginner or someone who has already hit an upsetting training plateau! Here are 5 essential tips to keep in mind if you want to build muscle.
1. Eat more
To build muscle safely and effectively, it is necessary to provide your muscles with adequate nutrition. Protein is one of the essential nutrients you should consume if you want your muscles to grow correctly and effectively.
Otherwise, your body will be unable to repair any damage that may be caused by intense exercise to your muscle fibers.
Aside from adequate protein, it would help if you also had more calories to support protein turnover and build muscle mass. Building muscle requires a positive energy balance, and this means that you should consume more calories than you burn.
Some of the best sources of both protein and calories for muscle building are fish, eggs, lean meat, and whole grains.
2. Have a drink before your workout
According to research conducted at the University of Texas in 2001, lifters who drank a shake with carbohydrates and amino acids before their workout maximised their protein synthesis compared to those who consumed the same shake only after working out.
The said shake contained 35 grams of carbohydrates and 6 grams of essential amino acids. So, to enhance your muscle-building workout routine, you should consider drinking beverages rich in carbohydrates and amino acids before exercising.
Since exercising raises the blood flow to your working tissues, consuming a carbohydrate-protein drink mixture before your routine may result in greater muscle utilisation of the amino acids. Drinks are highly preferred because liquid meals tend to be absorbed much faster than solid ones.
3. Challenge numerous joints and muscles
While bicep curls are easy and fun, you may need to do more to challenge your body if you wish to grow your muscles. One of the most effective things to do this is to exercise through multi-joint movements. This means that your exercises should challenge numerous joints and muscles simultaneously.
A dumbbell row is an excellent example of a multi-joint movement, as each row repetition challenges your abs, lats, and biceps. Using several muscle groups at once enables you to lift more weight, which is the critical stimulator of muscle building and growth.
4. Get enough sleep
Adequate sleep is essential for anyone who is trying to build muscle. According to research, a person needs at least 7 or 8 hours of sleep each night for their cells to enter a phase of rejuvenation and repair.
Without enough sleep, repairing your damaged tissues will be less effective, may result in poor gains, and potential injury. Hence, if you are serious about building muscle, you should get as much quality sleep as possible.
5. Do not always go hard
Although your body needs to move every day, this does not mean that you should do your workouts to the point of exhaustion and fatigue. If you train your hardest daily, your body will not have an opportunity to grow.
Hence, always choose the spots you want to target and limit your weight workouts to 12 to 16 overall sets daily. You can still do strenuous physical activities every now and then, but restrict the exercises that take your body to its breaking point up to three times per week.
Building muscle is indeed not a piece of cake. If you are serious and committed to building your muscles, you should invest plenty of time and effort in training.
More importantly, it would help if you have a proper muscle-building workout plan that considers your muscle mass, overall health, and safety.
If you wish to have a proper and effective workout plan under the guidance of a freelance fitness trainer, Platinum Fitness is the gym you should go to! We are a premium 24-hour gym in Singapore that provides state-of-the-art exercise equipment and personal training facilities.
Sign up for our monthly gym membership now, so we can help you start your fun and compelling muscle-building journey right away.