Let me address one thing, the heavier the weights you lift, the stronger your body becomes, and the bigger your muscles will grow.
More muscle size means more strength, and more strength means you h lift heavier thus, lifting heavyweight will build muscle mass naturally.
But thinking that building muscle is a difficult job. You are correct; building muscle is quite hard, but it’s not unachievable; simple aspects can build muscle more efficiently:
- Lift heavyweight
- Consume food based on your goals
- Take rest
Let’s get started and take note of these tips, and you will maximize your building muscle.
Nine ways for how to increase muscle size
1. Protein is Key
Protein is what your body required for muscle building and fat burning. The more you intake the amount of protein, the more will muscle will grow.
It would be best if you had about 1 to 1.8g protein per kilogram of your body weight to maximize muscle recovery and build muscle.
In order to build muscle. Let say,
A person’s weight is around 70, he should be consumed at least 70 grams of protein per day to build muscle.
Eggs, chicken, fish, cheese, cottage cheese, and protein shakes include protein. And try to eat protein-rich foods in every meal.
2. Expend on Carb
Don’t ever cut on carbs in the beliefs of lean building. Eating the right carbs is essential too. Eating carbs prevents muscle loss and stores in the muscles in the form of glycogen.
Our muscles require energy to perform various activities in daily life. Therefore carbs, are converted into glycogen, which helps muscles provide energy. Glycogen in our muscles is an essential fuel resource during intense physical training.
Keep distance from junk carbs such as sweets, cakes, and biscuits and unite with foods like oats, porridge, brown rice, whole grain bread, and muesli.
Also Read: Top Best Low-Carb Diet Foods for Weight Loss
3. Fuel your body with Pre and Post Workout
Consuming a protein-rich meal half an hour before working out can enhance workout performance and support muscles to get rid of minor tears. Post-workout protein consumption works as in building muscles and can double muscle recovery.
Fueling your body with eggs and a tablespoon of peanut butter before working out gives you enough energy, more concentration; also, you may not lose muscles.
Consuming a suitable protein drink just after your workout gets over helps you recover your body. A combination of the right carbs and a fast-digesting protein drink is the ideal post-workout nutrition.
A pre-workout diet is consumed before 30-40 minutes of working out. Protein such as whey is a good option for a post-workout drink.
4. Prioritize to Sleep and Rest – How to Increase Muscle Size
Sleep is the most crucial part of muscle building. Sleep at least for 7-8 hours and relax the body as much as you can. Resting muscles can give fruitful benefits from your exercise and nutrition.
Muscle building, calorie-burning, healing, and repairing occur at rest and during sleep.
Also, stress can kill your muscle gains. Staying in a relaxed state is better for your brain and muscles; try to get any spa and all if needed. Do things that keep you relax.
If you don’t get enough slumber, your body fails to recover, grow muscle, and burn fat.
5. Add Creatine
Creatine is a game-changer in terms of muscle building, improved athletic performance, improved strength, and muscle recovery.
A component like creatine helps you by providing energy for an intense workout to build more muscle.
Five grams of creatine supplement improves your ability to exercise harder and longer, which leads to enhanced muscle growth.
Red meat and fish are the sources of creatine. Salmon and raw beef contain 1 to 2 grams of creatine themselves. Buying creatine is not necessary, but buying one can be salutary.
6. Go Hard while Working out – How to Increase Muscle Size
High repetition with low weight doesn’t help you in muscle building. Pushing yourself for the maximum weight is the most excellent approach you can do for muscle building.
Be the most hardworking person in the gym. Pushing each exercise near to failure means you cannot do one more repetition because of fatigue.
Muscle will grow when an intense workout has been done. Always push yourself to lift heavy than before.
Try every exercise with more accuracy and with heavyweight as per your capability. And you see the result of maximum muscle mass.
7. Reduce Rest interval – How to Increase Muscle Size
It is better to set the timer to 30 to 90 seconds. The best rest period is 30 seconds to 90 between each set allowing for the tremendous amount of strength to build or increase muscular endurance as quickly as possible.
Give yourself a short time of rest during exercising; the less you take rest intervals, the more fat you burn and the more muscle you will gain.
8. Go with a compound exercise.
A compound exercise uses multiple muscles and multiple joints to perform a single exercise, which is beneficial for muscle growth.
Benefits of a compound exercise
- Improve muscle strength
- Build muscle size
- Burning more calories
- Improve flexibility
- Raise heart rate
Exercise like Squats, benches, deadlifts, overhead presses, clean and press, pull-ups, and many more are known as compound exercises.
But, if you want to grow a specific area like arms or chest. You can go with isolation for some sets.
Suggested Read: THE 10 BEST COMPOUND EXERCISES FOR STRENGTH
9. Frequent Workouts – How to Increase Muscle Size
Don’t skip the gym. Go at least five days a week. Consistency is the key for everything, whether for building muscle size, burning fat, or losing weight.
Engaging in regular gym activity can improve your muscle strength and boost your endurance.
At least five days a week, I recommend six days a week to build muscle size faster.
Summary – How to Increase Muscle Size
Try adding some amount of protein, carbs, and fat to your meal for reaching the milestone of muscle building.
Strength training, consistent workout also plays an integral part in muscles building.
These factors help in building muscle as they helped many people out there who engaged with gym activity and also me.
Bonus tip: listening to music during the workout for better performance, to stay dedicated. Music allows your brain to concentrate better and thus enhances workout performance.
Suggested Reads: Perks of regular exercise