It would not be an overreach to say that many men dream of getting stacked. However, significantly fewer men turn that dream into reality. Even the scrawniest guy can achieve lean muscle. More than strength, the first ingredient you need is determination. After all, getting shredded is the product of concerted efforts – from a dedicated diet, a consistent training program, and a clean lifestyle. Are you ready to put in the work?
Muscle-Building Tips to Live By
Some bodies are predisposed to . You and a buddy may have started attending the gym together, doing similar programs, and drinking the same protein shakes. You may have noticed that he’s already bulking up while your arms are still pretty feeble.
Unfortunately, your muscle fibers are innate. If you have fast-twitch fibers in your system, you’re likely to get bigger faster. Don’t let genetics hamper you though. Hard work is the great equalizer. Grab a great trainer and follow our advice below so you can achieve your lean muscle goals.
Consume protein.
According to a Journal of Applied Physiology study, you should consume one gram of protein for every pound of your body weight. So, if you’re 180 pounds, you should be eating 180 grams of protein a day. Great protein sources include white chicken meat, lean beef, fish and seafood, and eggs.
If you’re on the skinnier side, you’re going to require something to turn into muscle. Work on gaining weight. Try adding 500 calories to your . though.
Work more than one muscle group at once.
Some time ago, bodybuilders assigned days to their muscle groups: leg day, abs day,, et cetera. These days, however, fitness experts believe that it’s much better to use compound exercises, which work various muscle groups all at once. Think deadlifts and pullups. Not only are they more efficient, but they’re also more functional IRL.
Practice progressive overload.
Make sure you’re constantly challenged. When you’re just starting, you can do this by adding more to the weights you’re lifting. However, unless you’re a professional bodybuilder, you won’t be able to keep this up. Instead, you up the difficulty by increasing the reps or perfecting your form. The latter is an overlooked aspect of gaining lean muscle. Proper form ensures you’re getting the most out of your workouts and can save you from unnecessary injury.
Get plenty of rest.
Any man who begins a fitness journey with the goal of Brad Pitt’s Fight Club abs will understandably want fast results. However, excitement doesn’t compensate for patience and sustainability. Burning out is the common reason many people don’t last with their New Year’s resolutions.
Make sure that your workouts are evenly paced. If you’re unsure, hire a trainer who can teach you proper form and can help you fathom the importance of recovery. Getting lean muscle is one thing, but maintaining them is another.
Sleep and supplement your workouts.
Apart from allowing your muscles to recover, make sure to get enough quality sleep. It’s the best way to allow your muscles to recover. Come up with a good routine, such as establishing a bedtime and workout schedule. A 2019 study in the Obesity journal states that those who exercise for a consistent time can achieve their goals better.
Here’s another tip to remember when you’re pumping iron at the gym: don’t slip up on sweat! Perspiration can cause accidents, so make sure to have it under control. Apply Rexona Men Ice Cool Roll-on Antiperspirant Deodorant before stepping onto the mat. It uses MotionSense technology where friction triggers microcapsules to release bursts of freshness. Go ahead and do those pullups. Sweat and odor won’t pull you back from gaining that lean muscle you’ve been dreaming of.