Do you dream yourself to be like that big guy you see in the gym daily but don’t know how to get there? Well, the good news is that we’ve got you covered. No one was born with those triceps and bulging chest. If they can get there, you can do that too. All it needs is just a couple of steps i.e. first figuring out the right technique and secondly, following it with utmost commitment. Let’s proceed to know to about how to get bigger muscles.
Now as far as the second step is concerned, you need to do it all by yourself. But luckily, the first step i.e. finding the right technique is something this article will surely help you with as you read along.
Here, you will find 11 most reliable techniques which can help you grow into a hulk in the minimum possible period. These techniques cover both aspects of the muscle building process i.e. the nutrition and the workout. However, keep in mind that there isn’t any shortcut neither any “hacks” to get there. It WILL take some time and motivation if you are serious about getting bigger muscles. But in the end, it would be worth all your effort and time.
Read more: How long does it take to get abs? Why not get a six pack in a week?
Factors Contributing To Muscle Growth
Although it’s not rocket science and even a layman can tell that a specific diet and workout routine are the two factors that help build bigger muscles. However, it is imperative to find out the real mechanism behind muscle growth through these two factors. Only then you’d be able to comprehend where you need to pay attention.
Role Of Workout In Muscle Growth
No one can think of increasing muscle mass without some workout. Exercise helps grow muscles in many ways. Some of these are:
Muscle Growth through Satellite Cells
One of the results of an intense workout is the damage to the muscle cells (in a positive sense). As you exert, muscle cells get disrupted. As a result, the satellite cells which are situated just outside muscle fibers rush in to repair the damaged cells.
In this attempt, they combine with the muscle fibers and with each other. The result-stronger and thicker strands of muscles as compared to those before muscle damage.
Muscle Growth Through Hormones
The second factor which contributes a lot to the bigger muscles is that of the hormones. The chances are that you’ve heard a lot about the role of testosterone every time you ask an expert about how to grow bigger muscles.
Testosterone too has to do with the workout part of the process. The workout helps release testosterone from pituitary gland. More intense the workout, higher the level of testosterone it releases.
It helps improve protein intake which means greater muscle mass. Moreover, it also increases the use of stored fat, hence helping replace it with muscles. An article by Len Kravitz and Young at The University of New Mexico points towards the importance of testosterone in building muscle. Both researchers agree that it has a central role to play in muscle growth. It helps to incorporate amino acids in skeletal muscles besides stimulating other hormones which are vital for muscle growth.
In short, it helps by increasing protein synthesis compared to its breakdown, triggering other hormones for muscle growth and even regulating the satellite cells.
Role Of Diet In Muscle Growt
Diet is the second important factor contributing to muscle growth. Without a specific diet plan, workout alone can be not only useless but even counterproductive. Here’s how diet helps gain bigger muscles:
- It’s especially relevant for the beginners, striking the right balance between the proteins, carbs, and fats are crucial to reap the benefit which workout can offer. If you are working out intensely in the gym and not maintaining a proper diet alongside, you are stressing out your body and it’s not going to take you there.
- While you’re performing an intense workout, you’re breaking down more protein. Diet helps by supplying the protein and creating the surplus so that your body can synthesize more muscles.
- Reducing the refined fats uptake in your diet and replacing them with the useful ones like Omega-3 means that your body will have to burn lesser fats and can concentrate on building lean muscles.
How To Grow Bigger Muscles
Now you know about the mechanism behind the muscle growth, let us talk here about some practical steps towards triggering this mechanism and help you attain your goals. This segment will enlist some successful practices covering both the nutrition and workout parts which can help you achieve your goals.
Increase Your Calories
Since building muscles require an intensive workout, you are burning more calories than a normal person who isn’t working hard to build muscles. Hence you need to eat more to compensate for that high consumption of calories. It isn’t rocket science when put in simple words; you eat more, you build more muscles.
However, eating more doesn’t mean taking random nutrients. It needs to be well planned as well. Moreover, instead of taking two meals a day, your body will benefit from 4 to 5 smaller meals as it keeps the metabolism active.
It’s a misconception that you should cut down on carbohydrates and concentrate on proteins alone for building muscles. In fact, you cannot even think of building muscles without sufficient slow-digesting carbohydrates. It’s because carbs are your most readily available source of energy. Taking carbs before workout means your body is equipped with the fuel you need for the workout.
You won’t believe but the One Green Planet considers carbs to be the gold mine for your muscles. Without them, you cannot even do intense workouts as you can’t get that energy from proteins. So, do care about your carb content. You can get it from foods like oatmeal.
The Protein Power
The importance of protein synthesis for building bigger muscles is very much evident from the report given by NCBI. This report emphasizes one of the very basic principles of muscle building. The rate at which protein is synthesized needs to be greater than the rate at which it is broken down as a result of the workout. So it is imperative to keep up the protein intake.
Ideally, you should be taking between 1 to 1.5 grams of protein for every pound of your body weight. Proteins are essential as they are the building blocks for muscles. Some great sources of protein you can incorporate into your diet include egg whites (with a perfect 60:1 ratio of proteins to fats, turkey, and red meat.
Progressive Intense Workout
More intense workouts mean more muscle mass. You need to increase your workout intensity for building bigger muscles progressively. However, do not overburden your body. Overdoing the workout can even lead to counter productivity because this way you aren’t providing your body enough time to recover. Recovery takes place when you are resting, and this is when muscle fibers become thicker.
Increasing The Weight
One of the best ways to increase the release of testosterone tremendously is to lift heavy weights. However, this too should be progressive to avoid injury. Lifting heavy weights fires up the testosterone production and by now you know why it is essential for building muscles.
Increase On Reps – Count On Frequency And Intensity
Besides making it heavier, the workout also needs to be high on reps count. This means lots of reps for every part of the body. Typically, experts suggest 4 or 5 circuits of 8 to 10 reps for every body part on a daily basis. In short, both the frequency and the intensity combined will do the miracle for you.
Do sleep and rest have to do anything with muscle building? You won’t believe how important a proper sleep is for your muscle building regimen. The importance of sleep lies in the fact that it is during sleep that most of the growth hormones are released and you know you cannot do without it.
The minimum sleep time you need in 24 hours for your body to stay charged is 8 hours. Even the National Sleep Foundation emphasizes the effects of sleep on muscle growth. It holds that proper sleep is essential for releasing an adequate amount of growth hormone, for muscle repair and in maintaining a good appetite.
Periods Of Reduced Workout
Reducing not only on the weight but also on the reps occasionally can help your body recover completely. It also keeps you from losing your muscle strength as increasing the muscle size is not the only goal you should be looking for. You also need to make them stronger.
Moreover, the damage caused to your muscles during the periods of intense and repetitive exercises will be undone, and your body will rebuild muscles during this time of decreased activity.
Workouts That Include Maximum Number Of Muscles
It’s another important principle for a successful bodybuilding regimen. Try to include such workouts in your routine which involves the maximum number of muscles at a time. The involvement of more muscles translates to the release of more growth hormones. No wonder, successful bodybuilders never underestimate the benefits of squats, chin-ups, pull-ups and other similar exercises.
Variations In Workout
Sometimes, following the same workout routine over time can make our body ‘immune’ to it. It can become harder to get the desired benefits out of an intense, repeated exercise. Although setting a routine and following it is a principal for success in bodybuilding, but sometimes you can benefit from adding variety in your workouts. E.g., you can spice it up with some cardio training occasionally so that your body does not become used to a specific workout format and keeps working hard.
Consistency Is The Key
Last but not the least; if you’re serious about building muscles, laziness is intolerable. Decide how many days you will workout, which foods you will rely on and then just stick to it. There’s no room for getting off the track. Otherwise, you’re wasting your time and energy, and all you’ll get in the end is frustration. Building bigger muscles is all about consistency and commitment.
To wrap it up, I would say, building muscles need patience as much as it needs motivation. It takes not days but months to start seeing that image in the mirror which you see daily in your imagination. Just do not get off track and stick to your routine. After all, building muscles isn’t only about your looks and personality; it’s also about your overall health which you shouldn’t take lightly.
The American Journal of Clinical Nutrition emphasizes the importance of appropriate muscle mass in healthy living. It says that muscles help regulate a healthy protein metabolism and a reliable source of protection against many chronic diseases.
This article teaches you the basics of building bigger muscles, how it works, and what it needs. Also hiring a professional trainer is a good idea as they can give you a plan which is custom made to your requirements keeping in view your lifestyle, eating habits, and level of activity.
However, if you prefer to do it on your own, you’ve already got the best information you need. All that remains is the real action! So, gird up your loins and start it today. I look forward to hearing from you in the comments below about how helpful this article is in guiding you with the principles of building bigger muscles.