How To Build Muscles At The GYM

Outside of the Gym, How to Build Muscle

Do you want to put on some weight? Experts break down ways to grow muscle quickly so you can look and feel better.

Not everyone is attempting to shed pounds. (Take, for example, these 11 ladies who have gained weight and are now healthier than they've ever been.) Gaining weight in the form of muscle can, in fact, be really helpful. For one thing, it might make you feel mentally and physically stronger. However, strengthening specific power muscle groups (such as your glutes) might help you perform better in the gym and make day-to-day tasks easier.

Muscles safeguard your bones, organs, and tissues, and they can even help you heal faster. According to Kathryn Sansone, a certified fitness trainer and the founder of GreekGirl Beauty Protein, muscles can also help you manage your weight. "Muscle burns more calories than fat because it demands more energy. Your metabolism will be faster if you have higher muscular mass." More muscle means you'll burn more calories even when you're not working out, and you'll be able to work harder throughout your exercises. Double-win. (Learn more about the benefits of lifting weights here: 8 Health Benefits of Lifting Weights)

With all of these advantages, you're probably wondering how to quickly gain muscle.

Building muscle, like losing weight, isn't solely about what you do in the gym. Caloric intake, sleep, hydration, and recovery all play a role. Ready? Follow this two-part strategy for gaining muscle in and out of the gym. (See How to Make Your Own Muscle-Building Workout Plan for more information.)

And keep in mind that not everyone's weight loss or muscle building is the same (see: why some people have an easier time toning their muscles), so be patient and give yourself time to notice results. (Isn't it true that the best things in life are worth the wait?)

How to Build Muscle at the Gym

1. Perform compound strength training.

When it comes to how to develop muscle growth, strength training is crucial. However, not all moves are made equal. Compound movements are preferred by Jaclyn Sklaver, a functional sports nutritionist and trainer based in New York (think: total-body exercises). They expend more energy. For optimum muscle building, full-body workouts are recommended, she explains. Hypertrophy occurs when a physical part is used frequently.

Concentrate on training your glutes, quads, and hamstrings, which are the largest muscle groups in your body. Squats, lunges, deadlifts, cleans, burpees, walking lunges, and plyometric moves such as jump squats and box jumps with or without weights are among the exercises.

P.S. Don't be afraid to lift a lot of weight. You can begin small and work your way up. Increase your weight if you can comfortably perform eight to ten reps of any maneuver. Are you looking for bodyweight exercises? Simply increase the number of reps (if you can; some bodyweight exercises are difficult enough!).

2. Increase the speed of your reps.

Should you try to complete as many reps in a minute as possible? Or lengthen lifts so that each rep is a greater challenge? According to Stuart Phillips, Ph.D., a kinesiology researcher at McMaster University in Ontario, "there is no one optimum approach to provide your muscles the time under tension that triggers the most strength growth."

The lifting cadence, or time under stress, is 1:1:1: lift for one second, stop for one second, then lower for one second. Some people prefer a slower pace, such as 2:1:2, 3:1:3, or even a 6:1:6 or longer cadence "he declares "A combination of the above would be ideal.

"It's cardiac conditioning as much as it is strength work," he adds of completing high-intensity intervals with weights. It has a place in the mix, but only with one caveat: sacrificing form for the sake of obtaining an extra rep isn't a good thing.

3. Reduce the intensity of the all-out sets.

When it comes to lifting weights, the conventional wisdom has been that going heavier is better for gaining muscle and the strength that comes with it. However, science has recently changed its mind about how to grow muscle. Stopping short of failure when executing reps leads in equivalent or superior improvements in strength, power, and muscle mass than maxing out on each set, according to a new meta-analysis published in the Journal of Strength and Conditioning Research.

According to Eduardo Cadore, Ph.D., one of the study's coauthors, "the true key is training volume." "In other words, if you usually do one set of eight reps to failure, the outcomes should be similar if you do two sets of four reps at the same load," Cadore explains. Given that reps to failure necessitate more recovery time between training sessions and may put greater stress on joints, the divide and conquer strategy may be the best option.

4. Vary your reps and weights from exercise to workout.

Instead of repeating the same sets each session before progressing to heavier dumbbells, Eric McMahon, the National Strength and Conditioning Association's coaching and sports science program manager, recommends alternating heavy and light days.

4. Vary your reps and weights from exercise to workout.

Instead of repeating the same sets each session before progressing to heavier weights, alternate heavy and light days to increase your strength faster.

Yes, you must still follow the idea of progressive overload, which entails gradually increasing the loads you lift. "However, we've progressed from strictly linear models to more flexible ones," McMahon explains. "Instead, have a day where you lift greater weights for three to five reps, followed by a day when you do moderate weights for eight to twelve reps." You could add a third day where you take the load off and practice more athletic drills, or you could remain with the high-low method.

5. Consider alternatives to the squat.

"Another paradigm shift in how to grow muscle is that strength isn't simply defined by a bilateral activity like a barbell squat or a deadlift," McMahon explains. "Single-leg strength exercises can help you gain a lot of strength and enhance your overall function, and they may be more similar to what you perform in real life."

If you don't have access to a weight machine, remember that there's a lot you can do to improve your strength by increasing the intensity of bodyweight workouts. Take the push-up for example. You can add weight (like a weighted vest) or try an off-center press in addition to the decline variant, according to McMahon: Start with one palm flat on the floor and the other on a gliding disk in plank position. Slide out the gliding disk as you lower it, then return it to its original position as you press up.

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6. Limit yourself to low-impact, low-intensity cardio.

Cardio increases blood flow to your muscles, allowing them to receive more oxygen, which promotes muscle growth. However, you won't require much of it. Is this a good muscle-building strategy? Three times a week, do weight training and one day of gentle, low-impact cardio. Also, if you prefer to do both on the same day, don't perform cardio before your weight training session. This will most certainly exhaust your muscles, causing you to lose form and raise your chance of injury.

Outside of the Gym, How to Gain Muscle

1. Keep track of what you consume (and when).

"Muscle growth necessitates the correct amount of nutrients. Protein, carbohydrates, and fat are all included "NY Health & Wellness's director of fitness, Lisa Avellino, agrees. Your muscles, in particular, require carbohydrates for energy storage (glycogen) and protein to produce fibers. Keeping a meal journal might help you avoid guesswork and track your progress. But how much and when should you spend it?

Aim for a protein intake of 0.7 gram per pound of body weight. According to a recent study published in the British Journal of Sports Medicine, going any higher than that (or 0.74 gram per pound) may not provide any further muscle-building benefits. "Any lean animal source, dairy, eggs, seafood, and some protein powders are complete proteins," explains Sklaver. Choose quinoa, buckwheat, or soybeans for vegans, or combine nuts and whole grains for a complete protein.

Increased carbohydrate intake at breakfast and soon after an exercise can also aid muscle recovery (carbs are essential for workouts). According to Susan M. Kleiner, Ph.D., R.D.N., author of The New Power Eating, your body has a brief window to recover itself after a workout, so go for a carb-and-protein mix to help refill glycogen levels within an hour or two after your workout.

When it comes to how to grow muscle, water is equally important. Drink half your body weight in ounces of water every day to keep your muscles hydrated and full.

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