Top 3 Tips for Muscle Gain

School Of Personal Training Posted Dec 12, 2014 Future Fit Training


Some people find increasing muscle mass difficult and have misconceptions about how to achieve their desired goals. We give 3 key tips, often overlooked.

Top 3 Tips for Muscle Gain

Eat

No matter how good your training programme all your efforts will amount to nothing without making sure you are consuming enough calories; including the optimum proportions of carbohydrates, proteins and fats in the diet.  Most people are aware that protein is important for building muscle but carbohydrates are also necessary as they fuel your workout, and the ability to train intensely, as well as ensuring calorie intake is conducive to muscle growth. The aim here it to ensure the body remains in an anabolic state.

Recovery

Building in adequate recovery is absolutely essential to maximise muscle growth and gains. In the gym you are constantly breaking down muscle, this is not where muscles grow! Recovery and adequate amount of sleep allow the body to repair much of the damage that muscles have been subjected to during a workout. The body produces more growth hormone during sleep and lack of sleep has been shown to have a detrimental effect on muscle gain. A lack of recovery can also lead to overtraining typified by exhaustion and a levelling off of progress. Sessions should also be planned to allow muscle groups to recover whilst other muscle groups are worked and fatigued; many bodybuilders favour upper body followed by lower body splits in their training sessions.

Lift

Training consistently and accepting progress may not be linear are two of the most important considerations for muscle gain. There is no magic formula when it comes to lifting weights for maximum muscle growth. What might yield great results in one person may lead to disappointing results in another. In addition many people assume that if lifting weights is key then lifting more weights would create better results, often leading to overly long and counter- productive training sessions. In general most experts and body builders agree that working at the right intensity, incorporating multi-joint (compound) muscle group exercises for maximum muscle fatigue and including isolation exercises for smaller muscle groups is essential.

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