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Working out at the gym requires dedication, passion, and the will to improve your physique. Yet most don’t gain muscle mass, get demotivated, and leave their exercise routine halfway through.
You need a well-thought-out action plan if you want to see the difference. To get the most out of your workout routine and maximize gains, here are 6 proven tips you can follow.
1. Planning your Workout
Genetics is a major factor that defines how much your body will gain when working out. Genetics defines the shape of your body, muscle strength, and even muscle mass.
Besides the influence of genetics on the body, you can always get your body in shape if you start slow and increase the intensity of the exercises as you progress. Having high levels of testosterone also helps in muscle growth and improves muscle mass.
If you have just started your journey, start with low-intensity exercises and as you progress, add more weight-bearing exercises to the workout routine. The number of reps should also be between 10 and 15. As you get tired after a few sets, try reducing the repetitions for each step to avoid any strain during exercise.
Selecting the right exercises are also essential in building muscle mass. There are three core exercises that every exercise enthusiast should follow.
Squats, bench press, and the deadlift not only improve muscle mass but also build up core strength. Furthermore, increase your workout days if possible.
Four days per week workout can give you the best outcomes. Individuals with enough strength training find it easier to stick to these routines than people with low muscle strength.
As you fix your exercise routine and improve your techniques, give building muscles priority. For example, if you spend too much time doing a cardio workout, consider lowering the time for cardio and utilize the saved time for muscle-building exercise.
However, this does not mean you only have to perform weight-bearing exercises. A mix of cardio and muscle-building exercises is the right way to achieve great results.
A healthy and nutritious diet is essential in maintaining a strong physique. Start your day with a nutritious breakfast to give you the required energy so you stay active and full until the afternoon. You can try out different recipes but don’t forget to add fruits, cottage cheese, and eggs if you want to build muscle mass.
If you have set your goal to improve muscle mass, make it a routine to eat every 3 hours. The best way you can follow this routine is by adding two meals besides your regular breakfast, lunch, and dinner. Eating several meals will not only keep you energized throughout the day but also decrease the stomach size when compared to eating meals with a large meal portion size.
Nowadays, you can find a lot of food supplements that work and are free of harmful chemicals. These supplements contain compounds and extracts including creatine monohydrate to give your body an extra kick while working out.
However, remember to never rush and always see whether the ingredients contained in the supplement are suitable for you or not. If you still feel confused while choosing a supplement, research online or consult a nutritionist to recommend the type of supplement you can consume safely.
Furthermore, the meals you eat should contain an ample amount of protein-rich foods. This includes red meat, poultry, fish, eggs, and whey to name a few.
The ratio of protein intake is 1g to 450 grams of body weight. You can also include a moderate amount of carbohydrates. Eating carbs after a tiring workout will give you a boost of energy and make you feel energized.
Intermittent fasting is a healthy trend that sheds away that excess fat and improves your muscle strength when done the right way. There are several types of intermittent fasting regimes you can follow to maximize the outcomes.
As you select your intermittent fasting routine, continue to train at full capacity and try adding an energy bar before every workout if the fasting protocol permits. You can even try out different regimens to know which one suits you the best. Your nutritionist can also assist you in making the right diet plan and a feasible fasting routine.
Besides reducing body fat, intermittent fasting promotes the release of growth hormones that help in building muscle mass. Furthermore, the fasting routine improves cardiovascular health. A once-a-week fasting routine is great when you are only focused on gaining muscle.
Most of us listen to our favorite music during a workout session. This practice of listening to music is revitalizing and does give you the required kick to keep going.
A recent research study revealed that music after your workout session is also beneficial as it facilitates the recovery process. When listening to music, the body releases high levels of dopamine and serotonin which are hormones to improve metabolism. Therefore, try listening to your favorite track and relaxing your mind to get the best results.
After a tiring workout session, make it a habit to give your body enough time to recover from the stress. The first thing to focus on is getting adequate sleep.
Aim for at least 7 hours of sleep and set your timings early in the evening. Sleep might not directly improve muscle mass but it refuels the body, making it ready for the next morning. Furthermore, muscles need rest which is only possible through a good sleeping routine.
When you are aiming to gain muscle mass, it is crucial to build up core strength which can be achieved through yoga. Various yoga exercises activate muscles and give our body resilience and strength.
Gaining muscle at the gym is a simple process when done the right way. By following the above-mentioned tips, you will be able to see the difference.
But, do remember that every person is physically different. Therefore, always start from the bottom and work your way up the ladder until you achieve your goal of gaining muscle.
Nadia is a USA-HomeGym.com Senior Editor with 15 years+ experience in the health, supplement and nutrition niches. Nadia became a health & fitness evangelist after rebuilding her gut health in 2008 using the Weston A. Price method. She developed a Facebook group that grew to more than 15,000 members sharing information on diet for allergy reduction, eczema & psoriasis cessation. Since 2011, Nadia has been an avid stair climber, achieving race times in the top 5% of her age group and maintaining average times of 3’40 – 3’55 minutes per 12 floors.