These are the basics in order to build muscle:
To expand, make sure you are training properly and progressively overloading. Muscles need a reason to grow, therefore through increasing the number of repetitions or the weight regularly, it causes muscle growth. However, avoid lifting too heavy, or “ego lifting” - aim to be in the rep range of 6-10.
Protein is a necessity. Aim to consume 0.7-1.0 g/lb for maximum muscle growth. The use of protein supplements are recommended if you are unable to meet your daily protein intake. Likewise, aim to eat 5 protein meals a day, ideally every 4-6 hours. Also, eating protein before sleeping is a great way to maximise muscle growth. Tracking calories is a smart method in order to ensure you are eating enough. Furthermore, you can still achieve muscle growth whilst in a calorie deficit- just ensure you are eating enough protein.
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