Are you looking to bulk up and add some muscle mass? If so, you are definitely not alone. Many people are looking for ways to build muscle and improve their physique.
While there is no one “magic bullet” that will help you achieve your goals, there are a few tips that can make a big difference. We’ve worked with Power Supps to put together the ten best tips to help you build muscle mass.
1. Eat More Protein
Eating more protein is among the most important things you can do to build muscle mass. Protein is the building block of muscle, so you must ensure you’re getting enough in your diet.
Good protein sources include lean meats, eggs, dairy, and legumes. Aim to consume at least 0.7-1 gram per pound of body weight each day. It means if you weigh 150 pounds, you consume 105-150 grams of protein daily.
2. Eat More Calories
To build muscle mass, you need to be in a calorie surplus, which means you consume more calories than you burn daily. You can do this by eating more food or reducing your activity level.
If you’re trying to gain muscle mass, aim for an extra 250-500 calories each day. It will help your body have the energy it needs to build new muscle.
3. Lift Heavy Weights
Lifting heavy weights is one of the best things you can do to build muscle mass. This is because your muscles are forced to adapt and grow to handle the increased workload when you lift heavy weights. Aim to lift weights 80-85% of your one-rep max for best results.
4. Use Compound Exercises
Compound exercises are exercises that work for multiple muscle groups at the same time. These exercises are ideal for building muscle mass as they allow you to lift weights and stimulate muscle growth.
Some examples of compound exercises include squats, deadlifts, and bench presses. These exercises should be the foundation of your muscle-building workout routine.
5. Increase Your Training Volume
Training volume refers to the number of sets and reps you perform in a workout. To build muscle mass, you must increase your training volume over time as your muscles adapt and grow stronger.
A good starting point is 3-4 sets of 8-12 reps per exercise. It will help you stimulate muscle growth without overtraining.
6. Use Muscle-Building Supplements
Various supplements can help you build muscle mass faster, such as protein powders, creatine, and beta-alanine. These supplements provide your body with the necessary nutrients to build muscle tissue.
They can be helpful if you’re struggling to eat enough food or get enough protein in your diet. Moreover, Vanilla protein powders give you the energy to workout harder and longer, giving your muscles the stimulus they need to grow.
7. Get Enough Sleep
Sleep is an integral part of the muscle-building process as it’s when your body repairs and rebuilds damaged muscle tissues. Aim for 7-9 hours of sleep each night to ensure your body has enough time to recover from your workouts and build new muscle tissue.
In addition, you want to ensure that you are well-rested before heading to the gym so you can perform your best and make the most of your workouts.
8. Reduce Stress Levels
Stress can hurt muscle growth as it increases the hormone cortisol, which can break down muscle tissue. Try to get enough sleep, exercise regularly, and relax with activities like yoga or meditation to reduce stress levels.
9. Drink Plenty Of Water
Staying hydrated is essential for both your overall health and your muscle-building efforts. When adequately hydrated, your muscles can work at their best and recover more quickly from workouts. Aim to drink 8-10 cups of water each day. It will help keep your muscles healthy and prevent them from becoming dehydrated.
10. Eat A Balanced Diet
Eating a balanced diet is essential for your overall health and muscle-building efforts. Make sure to include a variety of healthy foods in your diet, such as fruits, vegetables, whole grains, lean protein, and healthy fats.
In addition, avoid processed foods, sugary drinks, and excessive amounts of alcohol. These can sabotage your muscle-building efforts by causing you to gain fat, not muscle.
Building muscle mass takes time and effort, but it’s possible to see results if you’re consistent with your workouts and nutrition.
Use these tips to help you build muscle mass and improve your overall health. Moreover, protein powders like Vanilla protein can give you the extra edge you need to succeed.