If you’re trying to build muscle you must make a plan, then execute your plan. Learn some of the more important pointers to use when planning ahead so you can reach your goals faster:
1. Tweak your lifts and rep counts frequently
Your muscles will always strive to expend the least number of calories possible. Muscles have “muscle memory” that allow they to perform a certain movement well without expending many calories. To counteract this you must always be mixing up your routine, typically every 2-4 weeks. Vary the machines you use, lifts you do for each muscle group, and rep count. Hit your muscles from every angle to grow the most muscle.
2. Plan Your Meals
You know what happens when you plan your next meal when you’re already hungry for it? You eat easy junk that is loaded with wasted calories. Plan ahead on your meals. Cook the day before and package your meals in Tupperware for the next day, and you won’t have to go searching for a quick fix. You can keep a much better eye on your macros this way and you know exactly what will go into your body for that day.
3. Vary Your Tempo
To recruit the most muscle fibers you must also vary the tempo or speed in which you lift during your sets. Quick light movements will work different fibers than a slow controlled movement will. And focus more on the negative. You could be doing twice as much work with the same rep count if you make it burn on the way up AND the way down.
4. Mind Your Supps
The periods before, during, and after your workouts require supplementation. Before your workout you need calories to use, focus on carb powder or a quick absorbing whole carb source like peanut butter. Extra points if you also take creatine, glutamine, and beta alanine, all of which you can get from nearly any pre-workout. During your workout you need to stay hydrated, so make sure to bring your water bottle. If you plan on doing a long workout you should also plan on taking a carb solution such as Xtend. Then after your workout you need fast absorbing whey protein.
5. Believe In Yourself
Building muscle and losing weight take time. Don’t feel embarrassed to tell people that you’re on a workout routine because you haven’t hit your goals yet. Yell it proud, put it out in the open. You should fell proud that you took the necessary steps to get in shape when most other people wouldn’t.
6. Take A Multivitamin
You can’t find 100% of your recommended intake of all nutrients in whole foods everyday. Taking a multivitamin let’s you know that even if there are holes left here and there they will be filled and your nutrition will be complete.
7. Recognize Your Weaknesses
Everybody’s body works differently. Some of your muscle groups will respond better to training than others will. If you get into a situation where you have a lagging group plan a special training session to devote to just destroying it. Many different lifts at many different rep counts at many different weights for an hour of two will kick start the growth back to where it should be.
There you go folks, now go out and build some muscle!
The post 7 MORE Secrets To Build Muscle appeared first on Great Lakes Bodybuilding Co.
