To achieve muscle growth, it is no secret that you have to do strength training. Not only can this give you a boost in self confidence, it can also affect your health in other positive ways. Georgia State University cites numerous health benefits from strength training, such as better joint range of motion, positive changes in blood cholesterol, reduced body fat and improved glucose tolerance. In addition to exercise, look to your diet for assistance with muscle growth as well.
Step 1
Fill up on foods that support muscle growth. These include quality sources of protein, carbs and fat. Cottage cheese, eggs, chicken breasts, fish, whole grains, beans, fruits, vegetables, oils, nuts and seeds are examples.
Step 2
Boost your energy levels and constantly feed your muscles by eating more often. Prepare healthy, balanced meals and eat every three hours throughout the course of the day. Have your first meal before leaving for work in the morning. A bowl of oatmeal with vanilla soy milk, a scoop or protein powder and 1 tbsp. of peanut butter is a balanced meal.
Step 3
Hydrate your muscles and avoid empty calories by drinking plenty of water every day. The Institute of Medicine recommends that women consume about 2.7 liters of water daily and men get about 3.7 liters. Carry a jug around with you at all times and drink water in place of soda, fruit punch, sweetened teas and alcohol.
Step 4
Execute multi-joint exercises to gain the most muscle. Bench presses, clean and presses, back rows, dips, squats and lunges are all multi-joint exercises. Perform eight to 12 reps, do four or five sets of these exercises and work out every three days. Make sure to use the heaviest weights you can lift for this rep range. Train with a spotter if need be.
Step 5
Mix up a healthy post-workout shake when you are done lifting to boost your recoveries. Add ice cold water or juice, whey protein powder and dextrose powder to a shaker cup. Close the lid, shake it up until it is mixed evenly and drink as soon as you finish your last set.
Step 6
Spend your nights in bed sleeping. Typically, adults need seven to nine hours of sleep a night, according to the Centers for Disease Control. Follow these guidelines to ensure your muscles get enough recovery time and to boost your energy levels during the day.
Tips and Warnings
- Multi-joint exercises require you to fire up muscle fibers from more than one muscle group at a time. This leads to fast muscle gain and a high testosterone release. This is the main hormone responsible for building muscle. Drinking a post-workout shake will put back the nutrients you lost during your workout and it will feed your muscles with needed protein for building.
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