Men love muscle building. We all know. Maybe you have had sand kicked in your own face. Maybe you have lost many attainable women to those beefier men. Or, maybe you want to get rid of those excess pounds and become more confidence about your shape. Whatever your reason is, you want to build up muscles, right?
Then, if you are serious about building up the body you dream about, do not skip these basic muscle building techniques.
However, before getting to know about these principles, you should forget about your current alleged high-revving metabolism. Actually, most men who could not gain muscle weight tend to eat and exercise the wrong way. Here are basic principles to pack on as much as one single pound of muscle every week.
1. Maximize Your Muscle Building
Did you know that the more protein the human body stores, in the process named protein synthesis, the larger the muscles will grow? Yet, in reality, your body often drains its protein reserves for other uses, such as making hormones. The result is that there will be less protein available for muscle building. Therefore, in order to counteract that, you need to build and store new proteins more quickly than your own body breaks down old proteins.
2. Eat Meat
When it comes to the proper quantity of protein per pound of a body weight, it is recommended that you should go for 1 gram of protein per pound of your body weight, which is roughly the maximum amount that your body could use per day. For instance, a 160-pound man had better consume 160 grams of protein per day. This amount equals to the amount gotten from an 8-ounce chicken breast, 1 cup of cottage cheese, a roast-beef sandwich, 2 eggs, a glass of milk, and 2 ounces of peanuts. Besides, you should also split the rest of your daily calories equally between fats and carbohydrates.
3. Work Your Biggest Muscles
If you are a newbie in building muscles, then any workout will be intense enough to enhance protein synthesis. Yet, if you have been lifting for a while, you will build the most muscles quickest if you concentrate on those large muscle groups, including the back, chest, and legs. Just add deadlifts, squats, pull-ups, bent-over rows, bench presses, military presses and dips to your own workout. Try to practice 2 or 3 sets of 8-12 repetitions. Let yourself rest about 60 seconds between sets.
4. Have A Stiff Drink Before Working Out
The 5th muscle building technique I want to introduce here is taking a drink before your workout. It is pointed out that those lifters who drank a shake containing amino acids and carbohydrates before working out enhanced their protein synthesis more than those who drank the same shake after working out. The shake should consist of 6 grams of essential amino acids – the muscles – building blocks of proteins – plus with 35 grams of carbohydrates. Because exercising will boost the blood flow to your working tissues, drinking a mixture of carbohydrate and protein before workouts might lead to greater uptake of the amino acids in your own muscles. So, for your shake, you need from 10 to 20 grams of protein – often about one scoop of the whey-protein powder. But, if you cannot stomach protein drinks, then you could get the same nutrients from a sandwich of 4 ounces of deli turkey and a slice of American cheese on the whole wheat bread. Nevertheless, a drink is much better as liquid meals often are easily absorbed more quickly. So, tough it out. Drink one about 30-60 minutes before working out.