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Putting on muscle is easier said than done. It is a lesser known fact, but in order to grow, a muscle must first be broken down. It’s also important to increase and vary the amount and types of stimulus over time. But what are the dietary and training methods one should follow to optimize results? Let’s take a look at the basic but crucial must-dos to build muscle effectively and safely:
Move big!
To gain size and lean muscles, one must focus on four main exercises – squats, bench press, dead lifts, and overhead press. Contrary to popular belief, they are not just for power-lifters. Studies show that they engage the large muscle groups and trigger a greater hormonal than isolated movements, making them more effective in strength and muscle building.
Avoid machines
Some people focus so much on the exercise – the moves, sets, reps – that they forget an equally crucial component: the equipment. Most experts recommend free weights over machines and suggest the barbell, flat bench, power rack, and plenty of weights. Studies show that those performing free weights outdo the ones using exercise machines, and show marked improvement in strength and balance.
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Strength over cardio
For muscle building, prioritize strength over cardio. This doesn’t mean you shouldn’t do cardio, but focus on workouts that combine both strength training and cardiovascular conditioning – preserving muscles and burning fat. Hills sprints, farmer’s walk, and sled pushes and pulls are some of the power and conditioning exercises recommended by fitness experts.
Eat smart
Yes, muscle building means your body requires additional calories but also keep in mind that quality counts just as much as quantity does. Primarily, the diet should not deviate from that of a normal healthy individual, except in terms of quantity. Processed foods area no-no and so is alcohol. Opt instead for lean protein, complex carbs, and healthy fats that will fuel your body for optimum results at the gym.
Rest and Recovery
Who doesn’t need a little R&R (in this case, Rest and Recovery) from time to time? It’s actually mandatory! Proper planning of workout frequency, recovery period between workout sets, time schedule, diet routine, nutritional intake, sleeping habit, and days of rest from workout is crucial for realization of optimum results.
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Let’s be realistic – you can’t abracadabra yourself into fitness. It takes motivation, dedication, and most importantly, right guidance for results to follow through. Fortunately, gyms like Power World take great care of its members in their fitness journey. The unique ‘Help Me’ badge provided by Power World Gym makes sure that you always have a certified trainer on hand who will take you through the process step by step so that your fitness regime is on track. In fact, why don’t you walk in at one of the Power World Gyms in Bangalore or Delhi NCR and avail a free two-day trial yourself? Give it a shot and let us know how it was. See you on the other side! Till then, stay fit, stay happy!
