Top 10 muscle gain bodybuilding tips
Most men and women want to build the six packs and V-shaped upper body like their role models. It is not an easy task, and there is a lot of commitment and perseverance to get there. What happens eventually is that when time passes, and the rigor of the training comes down, there might be a tendency to put on a lot of weight, so this is one point that bodybuilders have to be very careful about. However here are a few pointers to help those who are looking to get that six pack chiseled body:
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1. Starting right – good nutrition helps
Let’s start right. If you want to be a bodybuilder, then you have to eat well – and well is just not enough. You must be a good eater, and taking in much more than your usual calorie intake. Added on to this high nutrition meal, must be your protein-rich foods like your peanut butter and yogurt. You can also add eggs and lean meat and fish if you are a non-vegetarian as these are all high protein foods giving you more energy and helping build more muscle in the body. It is highly advisable to consult or physician and the trainer in conjunction to decide on the foods that are most suited for your body.
2. No alternative to hard work
As goes with any other practice, we have to face it there is no alternative to hard work. As we mentioned earlier, bodybuilding is an art that requires a lot of patience and much more perseverance. Meticulousness is the word, every single day working out at the gym for extended hours and following every single thing the trainer advises to do – the muscle has to be strengthened and built one by one as it is said Rome was not built in a day, neither is your body. But the right food and the right workout with proper strengthening and sets of exercises must weave the magic, and you will finally be able to build your body the way you want it to be.
3. Focus more on weight training and less on cardio
While there is nothing to beat the cardio workouts for fitness and weight loss, for muscle building, we need to tweak it a little and ensure we focus more on weight training. The muscles have to be strengthened and conditioned in such a way that the protein is converted to muscle, and the fat is burnt to do this conversion rather than settling down as fat in the body. So trainers will draw out a chart for you with more weight training exercises rather than cardio workouts for bodybuilders. More importantly, finish up your workouts with weight training rather than cardio.
4. Overall muscle workout – size is immaterial
While training and strengthening – doing push-ups or squats or anything similar, focus on smaller muscles too. You need to give your body the overall trained and chiseled look, so it is not advisable to ignore even the smaller muscles. In fact, these can be the key to your overall bodybuilding activity, so build them slow and steady.
5. Don’t let the exercises get easy – raise your bars
While you are working out, it is quite possible that the body gets used to the set of exercises that you are doing over a period, and you can do it without so much of pressure like the earlier days. In those cases, either increases the weight or the resistance to increase the number of repetitions. Continue to do this until you achieve your fully built body.
6. More exercises for more joints
Always focus on the multi joints in the body. Work out so that you can train more muscles – like those for your back or the entire lower body. These are good, and you get an overall benefit and better success with those rather than when you just work out on single joints – like your biceps or the triceps. Only those particular parts of the body are built. Avoid working in silos on your body.
7. Fluid intake
While you are exercising to build your body, an equally or more important aspect to be noted is the consumption of liquids. There will be a considerable amount of water loss as you will tend to sweat profusely, so just plain water is not just going to be enough. Water intake is crucial, but to make up for the lost minerals, you will have to consume your energy drinks. An ideal time to drink these is right before or after the workouts.
8. Mental stature
Your moods play a vital role when you work out, so in case you are unable to focus or feel that day is just not working out in your favor, then just call it a day and don’t work out. If your mind is not focused, then it will get you nowhere. Also, added to this, there is also a good chance that you will end up hurting yourself, and that will jeopardize your work out for many days or months.
9. Set limits
Never get excited and overdo your workouts. Though you feel very motivated about your progress and are in the mood to do a little more, don’t stretch and exceed your workout targets. Slow and steady always win the race so never try to add a couple of exercises. You may not want to burn out soon, so this is an important pointer.
10. Resting enough
In any form of endeavor, the power of quality sleep can never be underestimated. Sleep is the biological mechanism where the body recuperates and rejuvenates all its tired muscles, so it is very important to have a deep sleep of at least six to eight hours. This sleep everyday helps in wearing off tiredness and gets you getting up brisk for the next day’s routine. So a good and sound sleep is as important as nutritious food or a strict workout regimen.