Maximize Muscle Growth

Muscle growth increases muscle size, boosts strength, and tones the muscles. It’s an integral part of all fitness programs, including endurance goals. Some muscle growth exercises build strength and other exercises increase muscle size. Both types of exercises are part of a well-rounded program. No matter what your goal, all muscle growth starts in the kitchen with a well-rounded diet that has increased protein. The increase in protein provides the materials to build muscles.

Create a program that matches your goals.

Each person has a different goal. Some want to build big muscles, while others want to improve their muscle strength. Both require similar exercises. The difference is how you do each exercise. To build larger muscles, you use lighter weights and more repetitions. To increase muscle strength, you use heavier weights, fewer repetitions, and exercise to failure. Both ways of exercising build more muscle mass, but using lighter weights builds more bulk.

Workout different muscle groups on consecutive days.

When you do muscle-building exercises, it causes microtears in the muscles. The body then heals it, creating scar tissue that makes the muscle bigger or stronger. The healing process takes time, approximately 48-72 hours. Working the same muscles every day is counterproductive since the muscles never have a chance to heal, causing them to become weaker. By alternating the muscle groups you work on, you allow each group to heal.

Use workout techniques that give you more for your effort.

Doing HIIT—high intensity interval training, compound exercises, and full-body workouts boosts your progress. HIIT isn’t a specific exercise but a way of doing any exercise, including those for strength-building. You exercise at peak intensity for a short period, then reduce the intensity to a recovery pace, alternating between peak intensity and recovery. Compound and full-body exercises work several muscle groups, tendons, and joints.

  • Before you workout, start with a pre-workout snack that includes carbohydrates and protein. It stimulates the start of muscle growth. End the workout with a post-workout snack to start the recovery and muscle-building process.
  • Don’t forget to include healthy fat in your diet. About 20% of your calories should come from healthy fat. Healthy fat is necessary for hormones like testosterone that aid in muscle building. It also helps absorb vital nutrients like vitamins A, D, K, and E.
  • Get plenty of sleep. Your body heals when you sleep. That includes the healing of microtears in the muscles. Don’t forget to stay hydrated, too. It improves results by giving you more energy.
  • Work your muscles on several planes and focus on form. Working muscles on all planes develop more balance and help prevent injury. Don’t forget warm-up and cool-down exercises when exercising to warm the muscles and increase the range of motion.

For more information, contact us today at Next Level Fitness

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