If you have been exercising for some time and are not seeing results, you may need to modify your diet and training program. Gaining more muscle mass requires changing the way you have been doing things until now. This article will give you simple tips to start your routine and add more size and muscle.
Eat more
I am stating the obvious. If you’re not eating enough calories, how do you expect to gain size and muscle mass? However, consuming more calories means eating healthy. Clean foods that are low in saturated fat, good carbohydrates with low GI levels, and high-protein foods. If you are eating 5-6 small meals per day, each meal consisting of about 60 grams of carbohydrates and 35-40 grams of added protein with a small portion of monounsaturated fat and polyunsaturated fat is enough to produce results.
When you need to eat more often to build muscle, you’ll most likely start consuming whey protein supplements. Protein supplements come in a variety of brands, so it’s important to choose the best one for your nutritional needs. When considering any protein supplement, it’s important to review it based on taste, ease of mixing, choice of flavors, protein quality, and price.
Optimum whey protein stands above the above factors and will help you gain muscle mass.
compound exercise
Increase more compound exercise during your gym session. So, for example, start doing more deadlifts, barbell bench presses, barbell squats, and standing bicep curls. There are a variety of compound movements, just search online and you will get a list of compound movements to build muscle mass. Isolation exercises like cable crossovers will not help you gain muscle mass in the chest area but more definition.
creatine and water
Creatine will help increase the intensity of your workouts and add muscle size and strength. The key to remember is to cycle the creatine supplement for 1 month and 21 days off to experience its full effect. Drinking plenty of water will keep you hydrated and help boost your metabolism.
Extension
Stretch your muscles during and after your workouts. This helps expand muscle tissue, thus muscle size, and helps prevent injury.
