Obviously, you need to make use of your muscles if you want them to be bigger and stronger. That’s why there are plenty of exercises, sports, and weight training routines that are designed to pump blood in your muscles to make them bigger. But still, you must wonder how much workout and how long you need to go to the gym in order to gain muscles that would make everyone say “wow!”
Below are effective tips you should follow if you want to get stronger and better-toned muscles in the shortest possible time:
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Beware of the amount of calories you need to get bigger muscles
The number of calories you need depends a lot on your gender, age, present weight, and even your lifestyle. To put it quite simply, you can simply multiply your weight in pounds to 20. Thus, if you weigh 140 pounds, for instance, you will need 2600 calories per day. This could really surprise you especially if you are not a big eater.
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Start your muscle building program by exercising your big muscle groups
According to studies, you can gain bigger muscles faster if you jumpstart the muscle building process with weight training exercises that focus on big muscle groups. It is important that your weight training routines involve these muscle groups. The biggest muscle groups in your body include your chest, back, and leg muscles.
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Alter your weight training routines
If you are training two body parts three times a day, it is good to spread it to six days and work on just one body part each day. This will put more stress on your main muscle groups, resulting to the growth of your muscle fibers.
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Constantly change the weights you lift
Over time, your muscles will get used to the weight you are lifting. Thus, you may need to constantly alter the weights you are using in your weight lifting program. This way, your body and your muscles will keep guessing. If you used 90 pounds on bench presses on your first week of weight lifting program, make it 100 pounds for the second week. Then add another 10 pounds on the third, and so on.
This so-called progressive lifting prevents your muscles from getting complacent, so they won’t stop growing. If you are having a hard time lifting heavy weights, I suggest that you try occlusion training. It is where you will use restriction bands to wrap around your limbs during training. This training allows you to get the same muscle gains but without the need to lift heavy weights. Occlusion training with the use of BFR restriction bands is a popular method used in conjunction with weight training exercises.
