5 Most Effective Ways to Build Muscle and Increase Your Strength
To build muscle mass you must always be looking for the most effective ways of training to stimulate the most muscle growth. You must be eating the right foods and enough of them to see the recovery and growth you want. There are many conflicting ideas out there, this article will help to reveal the most effective ways to build muscle mass and increase your strength.
1. Train with the highest intensity possible
The higher the intensity of your training the higher the potential for muscle growth. Your muscles respond to training the more brutal this training the more they will have to adapt and respond to it. You must shock your muscles into growth with every workout, else they will have no reason to grow.
To get the highest possible intensity from your workouts always strive to complete them in the shortest time, while lifting the most amount of overall weight possible. This means lifting heavy as many times as you can with the least amount of rest between sets.
2. Progress with every single workout
Progression is vital to see continuous muscle growth week after week. You must apply progressive overload to your muscles with every new session. If you are resting enough and getting all the nutrients you need to recover, your muscles will increase in strength. This means they will be able to lift with a higher intensity at the next workout.
You must therefore increase the intensity to see more muscle gains, to force them to have to adapt again, to the new stresses placed upon them. Increase then intensity by adding more weight and reps, while decreasing the time.
3. Rest to allow for complete recover and growth
Your muscles growth when you are resting. Get plenty of sleep, 6-8 quality hours a night. Try not to do any other forms of exercise as this will just take away from the muscle recovery and growth.
4. Eat a surplus amount of calories
You must eat more calories to allow for the extra muscle weight gain. Eat 500-1000 extra calories a day to see 1-2 pounds of muscle mass gain per week.
Calculate how many calories you need per day by using one of the many formulas available.
5. Eat the right calories
You can't just eat any food. You must provide sufficient amounts of quality protein. Protein is the only food that your body can use for building muscle. Eat at least 1g per pound of bodyweight.
Eat plenty of healthy fats to increase the calories and aid in the increase of anabolic hormones.
For more information about building muscle through the use of proper nutrition and high intensity training visit MuscleBulkUp.com for your free muscle building eBook and 7 day course.
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