There are two main reasons why people want to increase their muscle power. Some want to increase their strength to lift a heavier weight or throw a heavier object. Others want to improve their capability to perform better at a sport. Those two groups of people will use very different training programs.
Muscle power is the combination of both strength and speed. An athlete needs both stability and speed to perform well in a sport, but which one is more important depends on the sport. For example, sprinting requires high speed but not as much strength. In contrast, throwing requires high strength but not as much speed.
If you’re one of those wondering how to build muscle mass, here are some tips.
If you’re looking to build muscle mass, don’t make light weights your default choice. Lifting heavy is far more effective for stimulating muscle growth. And if you’re new to weightlifting, don’t worry about your form right away – heavy lifting will help you sort out the kinks as you learn how to train correctly. You might not think that lifting heavy weights feels like a cardio workout, but it is.
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Eat a balanced diet.
Eating a healthy diet is essential for muscle building. Your body needs the proper nutrients to repair and build muscle tissue, which can prevent future injuries and help you gain strength.
Eat a balanced diet that includes:
- Healthy carbs such as brown rice and whole-wheat bread
- Lean protein such as lean beef, chicken breast, or legumes
- Vegetables and fruits have essential minerals and vitamins.
- Avoid highly processed foods or foods containing a lot of saturated fat. They don’t provide your muscles with the nutrients they need to grow.
Get enough protein in your diet.
Protein is the most crucial nutrient for building muscle mass and improving athletic performance. Protein helps your muscles recover after exercise while also playing an essential role in muscle growth.
Aim for 0.8 grams of protein per kilogram (g/kg) of body weight per day. If you weigh 180 pounds you should get about 65–75 g of protein each day. You can get this amount through your food, but you may consider taking a protein supplement if you’re actively gaining weight or lifting weights regularly.
Train smart might sound like a contradiction, but you need to rest to build muscle. It means you shouldn’t train the same muscle group two days in a row. It’s also important to give yourself enough rest between sets so that your muscles have time to recover and grow.
But how long should you rest between sets? If you’re doing light weights with lots of repetitions, you should rest for 30-60 seconds between exercises. If you’re lifting weights with fewer reps, such as a heavy set of five, you’ll need more rest time (up to three minutes) to ensure your muscles can fully recover and rebuild themselves before your next set.
Some people think that drinking plenty of water is only necessary if you are trying to lose weight. This could not be further from the truth. Your body is made up of around 60% water, and it uses this water to help build muscles and keep all your bodily functions working correctly.
When dehydrated, your muscles will not recover quickly between workouts. By the time you feel thirsty, the chances are that you have already been dehydrated for several hours. To ensure that you are getting enough water throughout the day, always keep a large bottle with you and drink from it often. Also, try to space out your intake so that you do not drink large amounts at once but instead spread it out over the day.
Use Free Weights, Not Machines
You should get into the habit of using free weights as much as possible when in the gym. Exercises like squats, deadlifts, lunges, rows, and presses are all great exercises that incorporate several muscle groups at once and can be achieved using dumbbells or a barbell. Using machines limits your ability to recruit stabilizing muscles and maximizes your risk of injury. Free weights give a better workout in less time than machines will… plus they’re cheaper!
Stay Sober As Much As You Can (Avoid Alcohol)
Alcohol can be a performance killer. It can seriously affect your sleep and make your muscles feel sore and weak.
It can also affect your strength when you lift the next day because alcohol is metabolized into fats or acetate in the body — it takes away nutrients and oxygen from other sources, including muscles.
Alcohol dehydrates you too, which is not what you want if you are going to the gym the following day all pumped up.
To sum up, it’s essential to eat a balanced diet, exercise regularly, and make sure you’re getting enough rest. These three things are essential for building muscle mass and keeping fit, so try to incorporate them into your life as much as you can. Good luck!