Five Best Ways to Build Muscle
To build muscle, you need to combine training with proper diet and sleep habits. Everyone’s body responds differently to exercise, nutrition, and genetics.
But in general, it’s possible for almost anyone to gain muscle at a rate of 1-2 pounds per month under optimal conditions. And there are five best ways to do it.
1. Start With Bodyweight Exercises
Bodyweight exercises are a great way to build muscle without the hassle of lugging heavy weights to the gym. They are also inexpensive, efficient and can be customized for all fitness levels.
Body weight exercises also improve your flexibility, which helps to avoid injury and prevent recurrent injuries. Many of these exercises, including squats, push-ups and pull-ups, are compound movements that allow you to train all major muscle groups at once.
While they don’t lend themselves to progressive overload as well as traditional weight lifting workouts, they can still be effective if you use them correctly. To achieve results, use the following principles: increase reps, decrease rest times, perform variations, train to failure, increase time under tension, and implement mechanical drop sets.
First, if you’re new to working out, start small and keep it simple. This will make it easier for you to stick with it and get results.
Second, be sure to use proper form for every exercise you do, since bad form will rob you of the muscle growth gains that can be achieved with good form. Once you’ve mastered good form, it’s time to progress the intensity.
Third, be sure to increase the weight load gradually. While this might be a little tricky, it’s essential to keep track of your progress and see if you need to do more than you’re currently doing.
If you’re looking for a more advanced approach to building muscle, consider adding bodyweight exercises to your routine. They can be challenging, but they’re also easy to incorporate into your busy schedule and don’t require a lot of space. In fact, they can be done in the comfort of your own home or even on your travels if you have access to a hotel room.
2. Focus On Multi-Joint Exercises
A few studies have shown that doing compound exercises in addition to single-joint ones can be effective for building strength and lean muscle mass. These exercises use multiple joints to move weight, which can increase workout intensity and stimulate muscles in a way that single-joint exercises cannot.
While multi-joint exercises can be more time-consuming than isolation exercises, they can be more effective for achieving your goals of strength and muscle mass gains. The key is to perform as many compound lifts as possible during your workouts to achieve the most muscle growth in the shortest amount of time.
The majority of resistance exercises involve the movement of more than one joint. Typically, resistance training (RT) sessions include 8 to 10 exercises performed in two or three sets with both single-joint and multi-joint (MJ) exercises.
MJ exercises are usually considered more effective for building strength and muscle size than SJ exercises, due to the fact that they involve more joints. MJ exercises also allow for greater magnitudes of weight to be lifted, which can help with the development of hypertrophy.
In addition, MJ exercises are generally more difficult to learn and require a higher reliance on neural factors than SJ exercises. However, a recent study found that combining both types of exercises may be more effective for building strength and hypertrophy than doing SJ-only or MJ-only exercises alone.
The study divided participants into four groups based on their training protocol: one group only did MJ exercises; another did multi-joint exercises first, then single-joint exercises; a third group did single-joint exercises first, then multi-joint exercises; and the final group did only single-joint exercises. All participants completed a total of 20 lifting sessions over a 10-week period. The results showed that the group performing a combination of both types of exercises had greater increases in both internal and external rotation peak torque than the other groups.
3. Increase Weight Load Gradually
Increasing weight load gradually is an important part of muscle building. It can help to build strength and capacity, which will allow you to lift heavier weights and perform more reps.
There are several ways to increase your load, such as adjusting the number of sets you do, increasing the intensity of your workouts or reducing your rest interval between sets. This technique is referred to as “progressive overload” and can be a great way to improve your training results over time.
This method is best used if you’re looking to develop strength or hypertrophy, or increase your overall muscle mass. The key is to keep the total number of repetitions you do within the 8-12 range, and to use a weight that will make your muscles work harder.
It’s also important to maintain good form and tempo, especially when you’re pushing past a technical failure point (meaning that you can no longer complete the last few reps). You want to be close to your muscular failure so that you’re getting a good stimulus for muscle growth.
Another way to increase your load is to switch up the exercises that you’re doing so that you’re making a different set of demands on your muscles. This can be done by changing the movement or angle, and adjusting the amount of resistance you use.
This is an excellent way to increase your total muscle mass, and it’s particularly useful when you have a lagging body part that needs a boost. However, you should be careful to not over-load a weaker body part, as this can actually lead to injury. If you’re going to use this technique, it should be used with a strategic plan for the progression of your muscle growth and development.
4. Keep It Simple
When it comes to building muscle, you'll be much more successful if you keep it simple. This means choosing the right exercises, setting a realistic goal and making sure you're eating enough protein and carbohydrates.
You'll also need to drink plenty of water. It's important to hydrate your muscles before and after exercise so that they can get the most out of their workouts.
One of the best ways to build muscle is to create a routine that fits your schedule and allows you to work out at a pace that works for you. You'll find many simple routines on YouTube and in fitness magazines that can help you to achieve your goals.
Keeping it simple can be tough at times, but it will pay off in the long run. You'll be able to build more muscle and become stronger more quickly because you're spending less time on exercises that don't give you the results you want.
Another way to keep it simple is by avoiding information overload. For example, if you're trying to promote a new product, you should avoid sending customers mailers that require them to read through a lot of text before they understand what the company has to offer.
Finally, if you're designing a website or a physical item, keep it simple at the beginning so that you can test out low-fidelity iterations before committing to expensive, fully-realized designs. This will help you to save money and reduce the risk of developing a product that doesn't work well for your users.
The KISS principle, which stands for "Keep It Simple, Stupid," has been around for a while and can be applied in many phases of product development. It's especially helpful during the early stages of design, when it's common for teams to get sidetracked and focus on visual perfection instead of practical usability.
5. Get Enough Sleep
Getting enough sleep is an essential part of any training routine, but it can be difficult to do so. Whether you work the night shift or are under a lot of stress, not getting adequate rest can affect your health and mood.
Fortunately, sleeping well can improve your performance at the gym and boost your muscle growth. You’ll also feel more energized and have more energy to do the things that you enjoy.
While you sleep, your body releases growth hormones and protein-building amino acids into the bloodstream to help build muscle. In addition, your muscles release healing substances during sleep that keep them healthy and strong.
You should try to get 7-9 hours of sleep every night, but this may not be possible for everyone. If you’re having trouble sleeping, here are some tips to help you relax and fall asleep:
A good way to start is by consuming plenty of carbohydrates, such as whole grains, fruits, and vegetables. These contain fiber, which promotes deep sleep.
Another important factor is to keep your bedtime and wakeup times consistent. Trying to get up at different times can throw off your sleep schedule and make it more difficult to fall asleep.
This will affect your body’s ability to restore itself after a workout. For example, if you wake up in the middle of your sleep cycle, it’s harder for your body to release growth hormones and repair the damage from your exercise.
This is why it’s so important to get a good night’s sleep every night. If you don’t, your muscle growth will be compromised and you won’t be able to reach your goals.