Whether you’re naturally lean or have a hard time putting on muscle, eating more calories and lifting heavy weights will give you the results you want. It’s important to make sure you have a plan and to stick with it, but the plan should be tailored to your goals and should not be so challenging that you experience injury. Getting the right advice from a gym instructor, personal trainer or exercise physiologist will help prevent injury and get you stronger faster.
Muscle growth is triggered by training to fatigue, which in turn increases the rate of protein synthesis (building) and reduces the rate of protein breakdown. To increase your strength, train to fatigue by increasing the amount of weight you lift as the number of repetitions you complete decreases. This is known as progressive overload.
As you become more comfortable with the load, figure out your one-repetition maximum (1RM). This is the heaviest weight you can safely perform for a single rep. You can use this as your starting point for figuring out how heavy to lift in order to get the most muscle growth.
For a great bodybuilding routine, stick to the Pareto principle – 80% compound exercises like squats, bench press and deadlift and 20% isolation like curls. Compound exercises work opposing muscles groups, which helps build a fuller-looking physique. Having more protein in your diet is also essential for building muscle. Eating a meal that includes both protein and carbohydrates before your workout has been shown to boost the results of your training. Good options include a sports drink with protein powder, peanut butter on toast or yogurt with honey. Bygga muskler