When it comes to ways to build muscle, the most important thing is to choose the right ones.
Sure, we all want to put on muscle quickly. However, this is usually not the healthiest way to approach things. It’s not just about building muscle — it’s also about losing fat.
On the bright side, packing on muscle the right way offers many benefits. Other than improving your appearance, you’ll also be more efficient in your day-to-day activities. Plus, you’ll reduce the chances of osteoporosis later on in your life.
Here are five ways to build muscle you should consider.
1. Compound Exercises
While you’re doing strength exercises, focus on moves that utilize multiple joints and muscles at the same time.
Why? It’s simple: compound exercises break down more muscle fibers than isolated exercises. This helps you grow more muscle while you’re in the recovery phase.
Some of the more popular compound exercises include lunges, squats, cleans, deadlifts, and burpees. You can also focus on certain plyometric moves, such as box jumps and jump squats.
2. Heavier Weights
Many women are reluctant to the idea of lifting heavy weights. This is a mistake, as these exercises come with no downsides. Lifting weights will force your body to produce more testosterone, which is a big help in getting fit.
If you’re feeling comfortable with doing back squats, try adding 5 to 10 pounds to each side of the bar. As a general rule, doing 8-10 reps of any move with no issues is a sign you should increase your weights.
3. Tribulus Terrestris
Interested in other methods of increasing your testosterone naturally? Look no further than tribulus terrestris, a herbal ingredient native to eastern Asia.
This plant is most commonly used in supplement form. However, keep in mind that the active ingredients in these supplements may vary from maker to maker.
4. Light Cardio
Cardio does promote muscle growth, but you shouldn’t do too much of it.
When it comes to increasing muscle mass, lifting will always be more effective than cardio. For example, a good workout plan could include three strength training sessions and one low-impact cardio session per week.
If you do them both on the same day, don’t go with the cardio session first. Doing so will fatigue your muscles, increasing the risks of injury.
5. More Carbs
When you’re not in the gym, you should be giving your muscles time to recover.
The solution? Eat more carbohydrates — preferably during the half-hour window after your workout.
Why is the post-workout meal so important? Well, science has proven that this is the easiest way to replenish your glycogen stores. It helps increase your growth hormone levels and lean muscle gains.
A liquid protein and carbohydrate drink after the workout should do the trick. Want to keep your calorie intake up? Gulp a carb-rich drink during the cardio session.
More Ways to Build Muscle
Of course, these are only some of the tips you should consider on your fitness journey. The more you know about the intricacies of muscle exercises, the easier it will be to come up with a routine that suits your lifestyle.
Interested in a different approach to exercises? Make sure to check out this awesome list of 5 essential gym workouts!
