For many people gaining muscle is hard and they cannot get the muscle mass they want. There are so much advice out there how to do workouts efficiently in order to build larger muscles. However, there are a few basic rules that are always suggested.
Below I have assembled these rules you have to follow if you want to maximize your muscle growth with workouts.
Do not Take Every Advice You Hear
I remember when I began bodybuilding, at the age of 16, whoever I talked with gave various suggestions on how to gain muscle mass. I was disconcerted, and I skipped from one training program to another. Now, I know it was a huge mistake.
Not each advice you hear at the gym is useful for you even it is said by a groovy bodybuilder. Each of us is different with different body type, basics, metabolism level etc. There is not such thing as the best workout to have bigger muscles for everybody.
It is undoubted that taking the suggestions of a professional trainer can help, but most of us cannot afford to have one. Therefore, you need to find out which is the optimal workout program for you.
Pick a routine you think will benefit and stick to out for some months. Tweak it and measure your progression and if you do not see changes, switch to another one.
Advice is like snow – the softer it falls, the longer it dwells upon, and the deeper in sinks into the mind.
Workout Less, Rest More
Many beginners think the more times they train and longer, the better. This is a huge misconception. Your muscles grow when you rest and not when you perform the exercises. During workouts, muscle fibers are damaged, and they recover when your rest.
If you want to build muscle mass, you should not workout more than 3-4 times a week. You need to sleep enough (at least 8 hours) to help your muscles to recover.
Focus on Exercises that Work Several Muscle At Once
Have you ever seen those enormous weightlifters? They have unbelievably big muscles. What are the primary exercises they always do? Bench press, squat and deadlift. These exercises are crucial if you want to develop and strengthen your muscles.
These 3 workouts train all the muscles at once and can help to boost your strength radically.
Learn why compound exercises so important to gain muscle mass.
Use Free Weights
When you step into the gym, you see long rows of different machines. And guess which are the most suitable to build muscles, simple free weights. 5-4 decades ago bodybuilders, such as Arnold Schwarzenegger, used mainly free weights and bodyweight exercises to build their immense body.
The biggest advantage of using free weights is that they need more control than machines. This way free weight exercises train muscles better.
I do not say that machines cannot work, but free weights are the best.Related Free weight vs. Machines
Use Weights which are Difficult
If you want to develop big muscles, you need to utilize heavier weights and fewer repetitions. Instead of doing 12 reps, change to 5-6, but use weights, which are really hard to handle at the last repetition.
What I have learned during the years is that the last truly hard repetition is what really count. The last repetition, which is very hard, will help your progress.
Do Short, but Intensive Workouts
Are you the man who is the gym for 2 hours and walk from one machine to another, but does nothing serious? If yes, you will never have the body you want.
You workout must be short and intensive. Your workout time is not for chatting or thinking about the big problems of life. You are there to work.
Your routine should not be longer than 45-60 seconds.
That is the reason experts suggest to do split training.
Anyway, it has been proved that workouts last longer than 60 mins burn fat really well, but human body starts to break down muscle fibers, as well.
These are just some of the basic tips you need to follow if you want to get bigger and stronger muscles. Simply, have intensive workouts with difficult weights, sleep enough and eat well.
This infographic puts all the most important things really well.
Can I build muscle without exercise?
Depends on. If you have a job in which you have to lift heavy things day by day and you take in the right type of nutrients, you can surely build muscles. But if you only sit in front of your PC, then you will hardly build any muscles without exercising.
Is it possible to build muscle with bodyweight exercises?
Yes, of course! That is what I do. You need to make the normal bodyweight exercises such as push ups harder. For example, make one hand push ups or one leg squats, pull ups with weight, etc. Find useful tips here about calisthenics.
Does alcohol affect muscle growth?
It depends on the amount you consume and how often. It is definitely not good, but a glass of wine is OK. More about alcohol consumption here.
Is cardio bad for muscle building?
From my experience, I have to say no. Cardio training is crucial for burning fat and with that to have lean muscle mass. In addition, it develops your cardiovascular system and endurance. However, there is no need to overdo it if your aim is gaining muscle. The best is the high intensity sprinting.
Why stretching is important?
It has been proved that stretching before and after the workouts not only helps the recovery of the muscle fibers but also increase the strength of those. In addition, you can avoid injuries and perform the exercises more accurately. More about stretching here.
If this post helped you, it will help others, share the love! 🙂