The training goal for some is to achieve maximum gains in muscle and strength. This can be both mentally rewarding and physically beneficial. Having more muscles definitely makes you feel self-confident, but it also boosts sport performance and daily functional ability. Although weight training is part of this grand plan, your diet also needs to be addressed. In fact, eating is just as important as lifting weights.
Step 1
Feed your body the right nutrients. Protein, carbs and fat are all key macronutrients for maximizing your muscles. Protein helps rebuild broken down muscle cells, carbs fuel the body during workouts and fat helps boost the body's release of testosterone -- a muscle-building hormone. Incorporate foods into your diet that are sound sources of these nutrients. These include eggs, lean beef, chicken breasts, beans, fruits, vegetables, whole grains, low-fat dairy, olives, avocados, nuts and seeds.
Step 2
Increase your meal frequency. Your muscles need a constant supply of nutrients to function optimally. To achieve this, eat small meals throughout the day that contain a portion of protein. Start as soon as you wake up and aim for six meals by day's end. A tuna sandwich on whole wheat bread with lettuce and tomato is a healthy meal option, for example.
Step 3
Skip the alcoholic beverages. One or two alcoholic drinks are fine, but once you start overdoing it, problems set in. According to the American Council on Exercise, excessive alcohol intake causes muscle deterioration and a compromised release of testosterone. Keep your intake regulated and make sure to drink plenty of water throughout the day. Water is essential for keeping your muscles hydrated.
Step 4
Choose compound exercises in your workouts. Compound exercises work more than one muscle at a time, which leads to maximum gains in size and strength. As an added benefit, they also boost testosterone levels. Include such exercises as bench presses, pull-ups, shoulder presses, back rows, dips, squats and dead-lifts in your workouts.
Step 5
Lift heavy weights to gain maximum muscles. Use a resistance that you can only lift eight to 12 times with proper form. If you use light weights, you will never make reasonable gains in size and strength. Aim for three to five sets with each exercise.
Step 6
Use proper form to fully tax your muscles. Sloppy form leads to injury and compromised results. Move through a full range of motion and never rely on momentum when pushing or pulling weights. For bench presses, lie face-up on a bench and hold the barbell with your arms fully extended and hands slightly wider than shoulder-width apart. Lower the bar until it lightly touches your chest, push it back up in a steady motion, and repeat.
Step 7
Rest your muscles and your body. Take at least one day off before working the same muscle group, to allow your muscles time to recover. Make sure to get plenty of sleep at night, as well. The Centers for Disease Control and Prevention recommends that adults get seven to nine hours of sleep per night. Inadequate sleep will compromise your recoveries and will also cause you to feel fatigued during your workouts.
References
- Natural Bodybuilding and Fitness Nutrition Station: Ways to Boost Testosterone Levels; Ivan Nikolov; March 2006
- The Build Muscle and Gain Weight Fast Guide: Building Muscle with Six Meals a Day
- American Council on Exercise: Alcohol Eats Away at Muscle Mass
- ExRx.net: Bench Press
- Centers for Disease Control and Prevention: Sleep and Sleep Disorders
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