There is not a single man on this planet that does not aspire the perfect build- the V- shaped, muscular, rugged look. We see so many guys training rigorously to achieve the ideal look and body, most of which involves building those muscles. Rome was not built in a day, and neither do the muscles develop overnight; it is a patient process. And so here are seven simple body building tips that help in ensuring that you’re in the right track while at it:
1. Base majority of the training on compound moves :
Although machines and cables are surely one way to gain those muscles, it is highly recommended to use free-weight compound exercises for achieving quicker and better results. For making huge muscles, making free-weights the cornerstone of your program is the way to go.
2. Use strict form :
Using strict form in all of your exercises ensures that the muscles that you wish to target are getting stimulated. The ones that ‘throw’ the weights up when doing side laterals or barbell curls for instance, are basically cheating themselves out of growth. Once you reach failure while using strict form, you may then stick to using momentum to a reasonable degree. Extending the set a bit further is recommended in such a case.
3. Don’t Overdo it :
A golden rule of any exercise for that matter. Our bodies have a limited amount of energy that it can put towards building new muscle tissues, along with an ability to recover from it. Here are some health tips for men to follow in this regard:
- Limit training to only 4 days in a week.
- Do not train continuously for more than 2 days. Taking a day off in between is paramount.
- Workouts should only be for 75-90 minutes.
4. Eat Adequate Protein :
This is one of the body building tips that goes without saying. Protein is a very important component needed for building those muscles. Your strenuous routines are a waste if you do not incorporate an adequate amount of protein in your diet. For people seriously dedicated to this regime, at least 1-1.5 gram of protein per lb of bodyweight is required to be consumed on a daily basis.
5. Take advantage of the post-workout anabolic window :
The 60-minute period immediately after the workout is a golden period for aiding your body in achieving maximum hypertrophy. During this period, your body is not only desiring proteins and carbohydrates but also is redirecting all the nutrients towards the muscle cells. The best thing to do is to concoct a shake containing 30-60 grams of whey protein and 60-120 grams of high glycemic carbs.
6. Use the right supplements :
This is an optional step. It is not essential for you to consume supplements. However, if you wish to achieve quicker results, you may adopt them in your diet. Things like creatine, beta-alanine, BCAAs, glutamine, agmatine, caffeine, etc. are recommended for consumption.
7. Get your sleep :
Working out intensely and eating the right things are not going to cut it out for you; it is equally important to let your body do its job towards attaining what you want. Sleep is paramount for the body to work its magic. 8 hours is the golden number to stick by.