Men who want to bulk up their physique need to look beyond the gym and adopt a complete lifestyle targeted to building muscle. Sure, the gym is important, and engaging in the right kind of strength training is critical, too. Just as important, however, is eating a proper diet --- and not necessarily the diet some bodybuilding gurus promote --- as well as managing your mental health.
Diet
Contrary to a popular misconception, a proper diet for men to build muscle does not equate to loading up on meat and protein shakes while cutting carbohydrates out of your diet. Carbohydrates fuel your muscles, so cutting them out will make you tire out more quickly, according to Columbia University's Health Services. If your aim is to add weight, a rule of thumb is to add 500 calories per day to gain a pound in a week. This includes protein. The U.S. President's Council on Physical Fitness and Sports suggests about 1 to 1.5 g of protein per day for every 2.2 lbs. of body weight. For carbohydrates, stick to the complex variety, such as whole-grain breads and brown rice. Eat five to six small meals per day rather than two or three large meals. Protein shakes, with about 2 g of carbohydrates for every 1 g of protein, are ideal after a workout, as your body can digest them quickly.
Weight Training
Weight training at the gym should never last longer than 45 minutes. Rather than countless repetitions or sets of an exercise, instead aim for a single set of 12 repetitions that tire your muscles to the point that the last repetition is difficult to complete. This is as effective at building muscle as multiple sets on a lighter weight, according to MayoClinic.com. Aim to work either your full body in a single workout, or work your entire upper body and lower body in two separate workout. Don't isolate your workouts any further. Lean toward exercises that work multiple muscles, such as squats, pull-ups and rows.
Other Exercise
Men looking to build muscle should not overlook cardiovascular exercise, which will help you burn fat and build muscle while your body recovers from strength training. The American Council on Exercise recommends that men start their workout with weight training and perform cardio second so that muscles can be as fresh as possible for weight training. Keep cardio at a low to moderate intensity, or perform interval training, in which you work at a high intensity for one minute then at a low intensity for two. Limit your cardio sessions to 30 minutes. Also, end your workouts with stretching to boost recovery and improve flexibility, which will help you work harder in your next round of strength training.
Lifestyle
Stress and fatigue will diminish your ability to build muscle. Limit your training to three or four days per week, and always give your worked muscle groups a full day of rest after training. Maintain regular sleep habits, and try to limit stress at work and home. Stress can make your body produce more cortisol, a hormone that burns muscle, according to Results Fitness co-owner Rachel Cosgrove.
References
- Health Services at Columbia: Do Bodybuilders and Other Weightlifters Need More Protein?
- U.S. President's Council on Physical Fitness and Sports: Questions Most Frequently Asked About Sports Nutrition
- Men's Fitness: 10 Ways to Gain Muscle
- MayoClinic.com: Weight Training 101
- "The Washington Post": Cardio Vs. Weights --- The Battle is Over
- American Council on Exercise: Ask the Expert
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