Building lean muscles or bulking is all about aligning various variables to support the physiological functions behind muscle tissue growth.
In this review, we will cover everything you need to know about gaining muscle mass, including how you can overcome the infamous plateau and get the “ripped physique” synonymous with pro bodybuilders.
1. Switch To A Bigger And Healthier Diet
For your body to build muscles effectively, you need to consume more calories than you are burning. This means you have to eat more regularly. We are talking about a meal or, at the very least, a healthy snack every 3 hours.
Studies show that proteins play a critical role in the muscle-building process. Higher protein synthesis in the muscle tissue increases the growth of lean mass. That’s why performance enhancers, including a few of the most effective testosterone boosters, support nitrogen retention and protein production in muscle tissue. It’s also the reason why pro bodybuilders build their plans around a protein-rich diet.
That being said, protein is not the only nutrient your body needs. Carbs are also very important. However, carbohydrates are best consumed after workout sessions and during rest days. Carbs increase insulin levels and slow down the breakdown of proteins. This supports muscle rebuilding when your body is at rest. You also need to watch the amount and type of carbs you are taking. Don’t consume more than is necessary. Fruits, veggies, and whole grains come highly recommended.
Fruits and vegetables are also essential. They supply vitamins, antioxidants, and fibers to support other key body functions.
Fats are useful too, but you must be very picky about the type of fats you are eating. Stick to healthy ones.
Finally, you need to stay hydrated. Drink lots of water and any other healthy shakes and fluids that support muscle hypertrophy.
2. Adopt A Proper Training Routine Plan
The keyword here is “proper” because not all workouts improve muscle growth. For instance, cardio is not very ideal during bulking, but it can be helpful when you want to cut some fat.
So, what kind of exercises should you focus on? Bench press, deadlifts, leg press, squats, pull-ups, upright rows, seated dumbbell press, and the bent-over barbell row are some of the most effective exercises. They will target different muscle tissues resulting in a wholesome outcome.
Do not stick to your favorite exercise only. Adopt a routine that targets different muscle bundles.
Something else just as important as knowing the type of exercises to perform is understanding each exercise’s duration or the number of reps. The best workout plan should give you an idea of how many reps to do based on your current fitness level and goals.
Ideally, the workout plan you choose should map out your entire muscle-building journey. It should cover your needs as a newbie and provide new challenges as your fitness improves.
3. Consider Bodybuilding Supplements
Our bodies are genetically designed to build muscle mass up to a certain point only. This is courtesy of a protein known as myostatin. Once you hit that ceiling, gaining additional lean mass becomes almost impossible. This is what people refer to as the plateau.
The limit is at different points for different people. That’s why some guys can gain more muscle mass naturally than others. The good news is supplements like the top rated testosterone booster can help you overcome this issue.
These supplements allow your body to gain more lean muscle mass regardless of the genetic wall you may face. Additionally, they make the muscle-building process easier by giving you bigger results at a faster rate.
How exactly do they achieve this? Supplements support muscle development in various ways. For instance, testosterone boosters increase t-levels to enhance muscle growth and athletic performance. The male sex hormone plays a pivotal role in these two functions. High t-levels are directly linked to bigger muscles, more athleticism, and higher vitality. That’s why teenagers have an easier time gaining muscles and have better physical performance than older people.
In summary, bodybuilding supplements speed up muscle growth and will help you crash your plateau, and that’s why they are worth considering.
4. Get Enough Rest
Studies show that sleep deprivation decreases protein synthesis slowing down muscle recovery and growth. It may even go as far as causing muscle mass loss. Additional trials report that insufficient sleep increases the levels of a stress hormone called cortisol. This chemical is harmful to your muscle tissue. Resting also reduces the risk of injuries.
Building lean muscle mass is definitely not an easy task. Not even the best supplements can give you overnight results. The only way to get the gains you need is by combining the above variables. Aim for consistency and be patient with yourself.