8 Tips To Build Muscle Safely And Appropriately

Most people like you have dreamed of having a great body to look better and be more confident. To achieve your dream physique, you think you might need to go to the gym. That’s great news! It’s time to learn how to improve your shape.  

Building muscle is the main reason why most people go to the gym. However, it’s not as simple as you may think. Growing muscles takes time, effort, and a lot of patience. You may experience lifting every day and eating lots of protein, yet still no change. It’s because muscle building does not solely rely on them.   

Lifting and eating protein-rich food is essential in muscle building. However, to maximize the result, you have to consider other factors as well. These are balanced nutrition and diet, proper lifting posture, and adequate resting and recovery.   

Also, consider using supplements that would positively affect your journey as long as you’re using them accordingly. Some of them are protein powders, liquid vitamins, and others.   

So, here are tips for building muscle the right way:   

1. Know Your Target Repetitions

To stimulate muscle growth, perform weight training exercises with the right number of weights that allow you to do for one to 20 reps.   

Also, a concept is there to follow if unsure of what number of repetitions is good for you. It is called the repetition continuum. According to the idea, a repetition ranging from one to five focuses on improving strength, six to 12 on muscle building, and 12-20 on muscle endurance.   

However, the concept doesn’t always apply to everyone. Some people can build muscle using lower reps, and some build strength on higher reps. Therefore, muscle growth does not depend on the number of reps but your body type.

2. Choose The Right Amount Of Weight

Choosing the appropriate weight is essential in muscle building. Always start slow and low. Choose the weight that would allow you to perform the number of reps you plan to do. Also, consider the near-failure repetition in choosing weight.  

For example, for a maximum of 10 reps, you should not perform at least one more past that number. The tenth rep is your near-failure repetition. And if your goal is building muscle, you should have a maximum of 2-3 sets for every exercise.  

3. Get Specific

Each muscle requires a different exercise that would allow them to grow. It is important to target a specific muscle or muscle group every time you train.  

For example, if you want to increase the size of your arms, do an exercise that would give resistance to the muscle directly, such as bicep curls or tricep dips. Additionally, it is beneficial to add some multi-joint workouts, which incorporate other muscle groups to work.  

There are two types of exercise you may want to consider: compound and isolation. Both can be used effectively and may produce enough hypertrophy. If you want long-term results, it would be best to mix compound and isolation exercises on your workout routine. But what’s the difference between the two? 

Compound exercises are based on your usual activities. These are bench press, barbell squats, and others. On the other hand, isolation exercises are strictly focused on training a specific muscle, such as barbell curls.  

4. Arrange Your Exercise Routine To Avoid Overtraining 

The basic rule is to perform three sets of three to five compound exercises and three sets of one to two isolation exercises. Also, limit your total exercise to around five to seven movements to maximize overall muscle-building benefit from each type of exercise and avoid overtraining.  

5. Eat Well

Your muscle growth will mostly depend on what you eat. Begin by structuring your meal from breakfast to dinner. Make sure to incorporate adequate amounts of carbs, healthy fats, and protein-rich food in every meal.  

According to experts, the more protein you eat, the larger your muscle will grow. Why is protein vital in muscle growth? When you work out, you tear down muscle fibers. The role of protein is to fill in these tears, rebuilding muscle fibers. 

So, how should you calculate the right amount of protein to intake? To determine your protein intake, consume 1g of protein per pound of your body weight. So, what are protein-rich foods? These are your usual chicken breasts, eggs, Greek yogurt, or your favorite protein shake

It’s good to take more protein, but do not forget about energy-supplying foods, such as carbs and fats. For fats, consume 0.22-0.68g of fats per pound of body weight per day. For carbs, consume 5-6g of carbs for every kilogram of body weight per day.

6. Get Adequate Sleep

Getting an adequate amount of sleep is beneficial for muscle growth. According to experts, seven to eight hours of sleep is vital for cell regeneration and repair. Without proper sleep, you may lose all those possible gains and may even result in injuries.  

What does it do to your growth? During your sleep, your muscles are recovering and growing because muscle-growing hormones are secreted in this period. So, if you’re serious about growing your muscles, think about your quality of sleep, and do everything that can help you get a good sleep. A fully dark and quiet room may be able to help.  

7. Check Your Body’s Response

According to experts, listening to your body can have a direct impact on your muscle growth. A strong mind-muscle connection can significantly boost your growth. It will allow you to focus on every rep count as you feel the muscles contracting and resisting.  

Also, more muscle tension means more strength. Additionally, having tensed muscles can improve your stability, protecting you from any possible injuries. Remember, workouts should build muscle, not injuries.  

8. Ask For A Spotter

Everyone needs help, especially in the gym. If you’re planning to lift heavy, always ask for someone to assist you. You’ll never know what possibly could happen if you fail to lift those heavy bars and plates. Being safe and sound away from injuries should always be your top priority. So, don’t be shy to ask someone. They’ll be happy to help you on your journey.

Final Words

Building muscle may look easy, but you have to take a lot of factors to consider to make sure that you’re doing it correctly. If you’re new in the gym and don’t know how the facility works, ask for someone or get a trainer to give you proper instructions and guidance.  

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