Best Muscle Building tips
There are some tips for them who are serious about their muscle building tips. There are some people used to go to gym only for show off and some featured post for their social media platforms. So we do not make any blogs for those peoples. If you are serious and want to do something in your life with bodybuilding, then keep following us. The passage below is for your kind of information.
There are six mostly applied and experienced tips for muscle building.
1. Calories intake:
Most of the bodybuilders eat more calories. The more calorie you intake the more muscle you will gain.
- More meal you should consume in a whole day. Nearly 6 to 8 meals you have to choose in a day.
- You should eat every 2 hours in a day.
- Your meals should be contained the macro-elements properly. in every meal there should be 30 to 35 % of proteins, 45 to 45% of carbohydrates, 10 to 15 % of fats. there is a big myth that only protein is needed to build bigger muscle.
- You should avoid some bad sources of calories like pizza, burger, parotha, etc. It will lowers your digestion and you testosterone level.
2. Afternoon or Early evening Workout:
There is no particular time of exercise. In a day whenever you do, it will be good for your health. But there is some scientific reasons why you should do workout in the early evening. The benefits are;
- Proper Fueled-up: After the whole day meals consumption our body is fueld up properly to do any kind of work.
- Strength: In the day time we consume a lot of carbohydrates, proteins, fats, etc. So our energy level is on the peak at the early evening.
- More flexibility & More muscular strength: Cardio is recommended before the weight lifting exercises to reduce muscular stretch and to avoid muscular fraction. But when it comes to evening, there are so many time we have had spent after sleep in the whole day. So there is no chance of muscular stretch. Even our body muscles are more ready to perform exercises or heavy weight lifting.
- High Testosterone: In the early evening our testosterone to cortisol ratio is become highest. So the testosterone level is in peak and the main stress hormone cortisol is lowest in the evening, which helps to perform better exercise and also it is very very good for muscle building.
- Good sleep: If you do workout in early evening, your body will get some time for relaxation before sleep.
3. Various Workout Schedule:
When we follow same schedule everyday for a long time, our body will be used to it. As we all know our body is very lazy to work. We have to force it. Remember the 405 rule, when your body can't do any work and your mind says it's over, actually you have done your 40%. You must follow this rule to be successful in your life. So the main tips are;
- We often treat single body part in a day, we should treat double body part a day with the frequency.
- We used to follow 8 to 10 repetition of each set of exercise. We should go for 4 to 6 repetition with heavy weight for 3 days in a week frequently.
- Everybody actually do workout 6 days in a week and take 1 day for rest. But to confuse our body very often we should take 2 or 3 day as rest.
- We should try to finish our daily workout in 1 hr. and try to avoid long pause. It will increase the muscle mind concentration, which is very important for muscle building.
4. Cardio:
Some people skip cardio from their daily workout schedule. They think that cardio loses a lot of calorie so that thee will be problem in muscle building. The fact is that Cardio makes our heart fresh and energetic that's why bloods can easily move throughout the whole body. So we should cycling or go for morning walk. The main benefits are;
- It will make heart good and cause perfect blood flow.
- It will make a good discipline in our daily life. Like morning walk can make a good discipline for which we can breath fresh oxygen in the morning, we can get enough time to read newspaper, to make good diet plan or business plan, etc.
- It will make you energetic and enhance your stamina.
5. Recovery or Rest:
Rest is very very important for muscle building and recovering the damaged muscle tissues to make them strong. Some tips for rest and recovery;
- We need 8 to 9 hours deep sleep. So we should go for bed early and not to use mobile phone. Remember, "Early to bed and early to rise; makes a man healthy, wealthy and wise".
- A good sleep will enhance our testosterone hormone level and reduce the stress hormone level.
- It enhances the growth hormone which is very important for muscle growth.
- Massage is very important to reduce muscle stretch. If there is none to give body massage then we should give massage with oil for 2 or 3 times in a week.
- After the workout we should stretch our body muscle very nicely. This will enhance lactic acid release for which the muscle recovers in better way.
6. Supplements:
Not all supplements are needed. We must have all the nutrition from our daily natural diet. Except them we need a protein powder, a preworkout and a creatine.
Link of some supplements you can buy them;
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