Muscle tissues are made of muscle fibers. When doing strength and muscle training the right way, the fibers will be damaged. Eating and resting for growth eventually enlarges and repairs the tissues. This is a well-researched article that on how to build muscles and lean gains. Steps involved in muscle growth include:
Muscle grows when placed under increasing demand. The goal should be to get stronger as the week’s progress. Weight lifted should increase as time progresses start small as you increase gradually. If you do not increase weight lifted you will not experience growth a concept called progressive overload.
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Rest between Workouts.
Muscle growth takes place when you are resting and not when doing the actual workout. Workouts produce micro tears on muscle tissues thus stimulating growth and repair process when you are done with the workouts.
Not having enough rest will overwork the same muscles thus preventing the micro tear process from being completed.
Use Split and Full Body Routines.
According to popular research, 5-day splits and full body workouts will build your muscles. Full body workout your whole body trains at least thrice a week. For split routine, train each part once a week, however more sets for every workout should be done.
Splits and full body routine are used in this cycle. After 10 weeks which include 3-day routine, it is important to take one week rest after rest start 10 weeks which include 5-day routine.
Take One Week Off.
This resting week is really vital. This one week will maximize the muscles you gain. Muscle recovery does not need a whole one week but systematic recovery of the whole body will require the one week rest.
Combine Isolate and Compound Exercises.
Compound exercises should be prioritized, they include most muscle groups which work simultaneously to lift heavy loads. They are exercises involving rotary motion around several joints. Compound exercises include overhead press, deadlifts, and squats.
Isolation exercises involve rotation around one joint such as bicep curls. Compound exercises do not guarantee all muscles will be worked on, this is why isolation exercises are important. Isolation exercises allow all muscles fibers to be worked on. It is impossible to stimulate fibers to full growth when they were not involved in the exercises.
Eat Calories and Enough Food.
People have different bodybuilding diets, but it is important to replenish your body with more food. Eat 200-300 calories on a daily basis. 500 calories are too many calories that will result in more fat compared to muscle.
Building muscle will depend on how well you train, eat and rest. Eat enough calories, proteins and drink plenty of water. Getting enough sleep is crucial as it helps the muscles rest. Growth hormones are more active when in deep sleep. Metabolic rates lower when you are resting and it is perfect for tissue growth and repair. Enough rest also increases the blood flow required by the muscles.