Coffee Break

Get Serious About Building Muscle

Building muscle isn’t just about vanity – although it is nice when you look in the mirror. Having muscle means your body is often stronger and healthier, better equipped to deal with any task that life throws at it. You tend to stay healthier right into old age when you work on getting strong. You’ll stay mobile, have better wellbeing, and often a better mindset to go with it all. But how do you get serious about building muscle? Let’s take a look :

Progressive Overload

You can’t simply lift a few weights and expect to build muscle. The key to building muscle, properly over time, is progressive overload. This means consistently going to the gym, doing the same exercises, and aiming to progress. This should be with a higher weight, but if you can’t do that, there are other things you can do. You can bring your rest period down, or you could superset the exercise with another exercise.

However, the best strategy for muscle building is usually 8-12 reps, 3-4 sets of each exercise, as heavy as you can go with good form. Good form is important, and you should never sacrifice it just to lift a heavy weight, or you won’t get the results you want.

Try keeping a little notebook so you remember the weights used and you can watch yourself get stronger.

High Protein

You need a diet fairly high in protein if you’re going to build and maintain muscle. Using a macro calculator will help you to work out how much protein, carbs, and fats you need. Protein is the most important macro, though, so you can mess around with the other two. Getting your protein up could mean adding in a protein shake once a day, and maybe even a scoop to your porridge in the morning. Those things alone could help you to hit your target!


The Right Calories

You also need to put a focus on calories if you want to build muscle. You will need to be eating at your maintenance level, or slightly above. Taking your time is key, as this will minimize fat gain. Being consistent and taking your time with this process is so important.

A Little Helping Hand

Supplements can offer a little helping hand when you need it. Using safe bodybuilding supplements could mean giving yourself an energy boost before each workout, and maximizing your potential to build muscle. You don’t need every supplement going. Creating and protein powder are two good ones to try first.

Other Important Things

  • Sleep – getting a minimum of 7 hours rest a night will do the world of good and help your body to recover. Put a focus on your sleep!
  • Stress – practice deep breathing, meditation, and even yoga! Don’t neglect to de-stress and stretch out your body.
  • Hydration – stay hydrated with a minimum of 2 litres of water each day.
  • NEAT – if you want to stay healthy, as well as jacked, you need to make sure you’re getting a good amount of steps in each day. You don’t need to do cardio if you don’t want to, but this will keep you healthy!