The best ways to increase your muscles

If your desire is to increase muscle mass see what factors you should be aware. All for the sake of your muscles.

Muscle hypertrophy is the goal of most of those who do a strength training. This objective implies hard work and willpower and can take some time to get the results that you dream. The important thing is not to give up and make sure that you’re doing all that is necessary for this purpose. You can follow some (or many) of these indications to obtain more notorious results on your muscles.

Prioritize proteins

Protein-rich foods are the major responsible for building muscles. Ensure that you eat at least 30 to 40 grams of this macronutrient (a burger of 100 grams or a chicken breast with about 130 g and 100 g of cottage cheese are about 13 grams of protein for example) at each meal so that your muscles have all the amount of protein they need. Carbohydrates are also important to enhance physical performance but bet on a correct amount of proteins in order to enhance what the training does.

Calculate calories

Depending on your weight, age, gender and objectives, you should do the calculation of calories to ingest so you can get the results you want. It is essential to obtain the food energy required for the workout you choose to give the expected results. A workout that targets the muscle hypertrophy will require a diet with generous amounts of food.

Supplements

Food supplements, especially protein-based, are a common practice among supporters of bodybuilding. If your goal is to add size to the muscles opt for supplements based on any of these substances such as caffeine, branched chain amino acids, whey or creatine. Choose the one that best suit your purpose, you should always advice with your instructor and with your doctor.

Do not save in weight

To reach hypertrophy, you need to train hard. This implies that you should not save on weight with that exercise, just taking the limits of your physical exertion beyond the muscles can develop and improve the way you want to. Never forget that you must have the utmost care with the postures and movements during training. Very high loads but poorly applied easily result in injury to the practitioner.

Start with the large muscle groups

Start the training with larger muscle groups (legs, chest or back) lead to a greater stimulus to the rapid growth of muscles. Don’t forget to include them in your training plan.