Weight gain and muscle toning techniques
Resistance training is the most efficient way to build lean mass — especially if you pack your workouts with big, compound moves like the squat, bench press, lunge, and pull-up.
Multi-joint exercises cause the greatest increase in testosterone, a key muscle-building hormone.
When lifting weights, you need to consume more protein to promote muscle repair & recovery, and growth since amino acids are necessary to build muscle tissue.
While planning a high-protein meal, 20 grams of protein is generally accepted for muscle growth. Research has found that the body doesn’t use much more than 20 grams for muscle-building at any one sitting. Around 80 grams of protein per day is about right for most people.
Note: The harder the workout, the more protein is needed for growth and recovery.
If you have muscle-building goals, go for the higher end of the range by adding one or two additional protein-rich snacks to your day.
Go for a minimum of seven hours a night. Getting less than that on a regular basis can cause you to rack up sleep debt, which can put the brakes on muscle growth and increase protein degradation.
You need to challenge your muscles to trigger growth, but you also need to be smart about how you go about it. If you increase the amount of weight you’re lifting too quickly, you’ll increase your risk of injury. But if you do it too slowly, you’ll shortchange your results or hit a plateau.
So how do you strike a balance? Pay attention to the effort you’re exerting. If you’re lifting with perfect form, and your last few reps an exercise feel similar to your first few, you know it’s time to reach for a heavier weight.
Muscles grow when you rest, not during workouts, so make recovery a priority. In practice, that means eating healthier, consuming more protein, and not overtraining. Take at least one to two days off per week to allow your muscles to fully recover.
Take at least one to two days off per week to allow your muscles to fully recover, and maximize the effectiveness of your downtime by doing light cross training like hiking, cycling or activities like foam rolling and yoga.
If you are patient, focused, and consistent with your workouts and recovery, you will see results.
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