Making your muscles grow takes proper training and nutrition, and often some sound advice. Ensure you're getting big and strong the right way with these 16 pro tips.
If you're reading this, you're probably eager to add some muscle to your frame. Whether you're coming off a sharp cut or just want to stack some mass on your body, it helps to have a stockpile of great gains-related tips in your arsenal. Below, you'll find an incredible assortment of muscle-building advice from some of the best athletes on BodySpace.
Implement one or more of these strategies into your routine and watch your muscles grow!
1
FOCUS ON MORE FOOD
You probably know that clean nutrition is a major player in the fitness game, at least if you want a body that shows off your hard work. When it comes to building mass, however, you have to eat to grow. You simply can't be shy about ingesting adequate calories.
(Note that multiplying your bodyweight by 20 results in a high calorie estimate specific to building mass. Many maintenance calorie estimates are closer to body weight multiplied by 15. If the result of multiplying your bodyweight by 20 seems incredibly high given what you know about your body, you can err on the conservative side and multiply by 16-18.)
2
PLAN YOUR WORKOUTS VERY CAREFULLY
You want to grow, I know, but it's important to plan your training split before attacking the gym like a growth-crazed banshee. One of the first things you should do is organize your workouts so you aren't training the same muscle group two days in a row. After all, muscle doesn't grow in the gym; it grows with adequate rest and ample nutrition.
"Tearing down a muscle group two days in a row won't produce growth in that area," says aspiring bodybuilder Jesse Hobbs. "If your muscles are sore from the previous day, you won't get the best results from your session."
Unless you're following a very specific or advanced training protocol, you should generally give a muscle group 36-48 hours to recover before training it again. So, if you train chest and triceps on Monday, give yourself Tuesday and possibly all of Wednesday to recover before training either body part again.
3
PRIORITIZE ACCORDINGLY
Planning your program carefully will ensure maximum results without pushing you to the point of overtraining. As you structure your training program, note the difference between primary muscle groups and secondary muscle groups.
If you're really trying to build big arms or carve killer abs, train those muscle groups twice per week. For example, you might train biceps with back on Monday, triceps with chest on Tuesday, and then train both biceps and triceps together on Friday.
4
INCLUDE PLENTY OF COMPOUND MOVEMENTS
If you want to build muscle, lifting heavy is an important element in the equation, and compound lifts like the squat, bench press, and deadlift allow you to lift the most weight. Quite frankly, if you aren't squatting, bench pressing, or rowing, you're missing out.
5
CHOOSE CALORIE-DENSE FOODS
It's important to get enough food, but you should focus on more than just quantity. Aim to eat calorie-dense foods that will help you get thick.
When it's time to seriously add some mass, it's time to up the carbs and fats.
6
CHANGE UP YOUR REP RANGES
If you're always lifting in the same rep range from workout to workout, it's time for a change. In fact, you can even work in multiple rep ranges and intensities in the same workout.
7
RECOGNIZE THE IMPORTANCE OF RECOVERY
It's very foolish to try and train as hard as possible day in and day out, If you're feeling beat down, take a few days off or include a deload week in your training plan.
Listen to your body. If you have a training day scheduled on paper but feel like rubbish, a day off focused on quality nutrition and adequate rest might actually improve your results. After all, you damage muscle in the gym; you build it with quality rest and nutrition. Pushing through when you're overly tired can be a recipe for disaster or injury.
Focuses on getting adequate sleep, eating sufficiently to fuel hard training sessions, and taking time to stretch and foam roll.
8
TRACK YOUR TRAINING SESSIONS
Lindsay Cappotelli ensures she's consistently making progress by simply tracking her workouts online or in a training journal. "I like to log the exercises I performed, the weight lifted, the reps done, and the rest I've taken between sets, so I always know where I stand," she explains. "Since muscles growth is a constant challenge, I'll mix up my workouts by adding more weight, decreasing the rest between sets, or adding an additional rep or two."
Lindsay likes to plan her workouts 4-6 weeks in advance, so she's never entering a stale zone and is constantly getting stronger. You don't always have to train harder; sometimes, you need to train smarter.
9
TWEAK YOUR WORKOUT ROUTINE REGULARLY
To avoid plateaus, we recommends regular training changes. You don't have to fully abandon your training program every week, but you can make small changes.
10
PREP YOUR MEALS
If you're still not preparing your meals ahead of time, you are behind the game when it comes to building muscle. If you have the right meals available, there should be no excuses to stray from your diet.
Instead of cooking all of your meals every day of the week, set aside one day to prepare food in bulk. Sunday works well for many people. Shop, cook. When it comes time to leave for work every morning, you'll have your food ready to roll!
11
KNOW YOUR TEMPO
Another important muscle-building tip is to focus on your lifting tempo. Time under tension for all movements is key,When in doubt, slow down the movement and be strict on the form, especially during the negative portion of an exercise.
If you really want to build muscle during the eccentric (lowering) portion of a lift and increase the total time under tension, count to five when lowering the weight. You'll cause a lot of muscular damage that can lead to tremendous growth.
12
SUPPLEMENT WISELY AROUND YOUR WORKOUT
The period before, during, and after your workouts—also known as the peri-workout period—is a perfect time to take supplements designed to enhance your performance and recovery capabilities.
13
COMMIT TO FIT
Choose a proper routine that's suitable for you and your needs.
14
TAKE A MULTIVITAMIN
While it's always best to get your nutrients from whole foods, sometimes you can't get all the micronutrients you need from your regular diet.
15
KNOW YOUR WEAK SPOTS
As you progress on your mass-gain journey, watch out for lagging muscle groups. If there's an area you really want to prioritize, it's best to have a training plan for that specific muscle group.
By doing a little more volume and working your target muscle with a variety of stressors, you can help it catch up with the rest of your body. You can also consider upping your training frequency for that particular muscle, to give it even more volume per week.
16
SUPPLEMENT YOUR CALORIE INTAKE
Don't think of supplements only in terms of performance enhancement, but also in terms of helping you meet your calorie intake.
A high-quality weight gainer will include protein, carbohydrates, some fat, and even additional micronutrients and performance-based ingredients.
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