If you’re tired of being skinny, chances are you’ve searched everywhere on the internet for tips on how to increase muscle size. Well, you’re in the right place. Today I’ll share with you some good advice on how to naturally increase your muscle size. I’d say that these tips are good and effective, because I personally used these to make muscles bigger and stronger.
1. Increase your caloric intake.
If you want to grow more muscles, you need to increase your intake of calories. In order for you to add muscle weight, your body has to be in a state of caloric excess. You have to understand also that it’s impossible to make huge muscle gains while burning fat at the same time.
2. Take in more protein.
Anyone who’s doing body weight strength training is advised to increase protein consumption because of the many benefits of this nutrient in the body. Increased protein intake leads to positive nitrogen balance, anti-catabolism, and muscle recovery. Don’t forget also that protein provides muscle’s building blocks.
3. Eat plenty of fat…good fat.
There are several sources of good fat, such as flaxseed oil, olive oil, and borage oil. What they have are essential fats that the body can’t produce on its own. Avoid restricting fat intake because it may negatively impact the growth of your muscles.
4. Take it easy on your cardio.
Cardio exercises are good because they allow you to eat more without necessarily gaining weight. However, if your goal is to gain weight and muscle size, doing too much cardio may get in the way, so ease up on it.
5. Plenty of rest is important.
A good weight training program is one that lets you rest…a lot. It is during rest that the muscles that you have torn down from your training are able to rebuild and get bigger than before. When you train too much and don’t get enough rest, it’s likely that you will enter the overtraining zone wherein testosterone levels go down and muscles don’t develop.
6. Focus on basic movements.
The beauty of basic movements is that they train the largest muscle groups in your body, including your pecs, quads, and back. The bigger these muscles become, the bigger you will look. In addition, basic movements also target your supporting muscles. For instance, the bench press is good at working your triceps, your pecs, as well as your shoulders.
7. Wrap up your limbs.
If you haven’t done occlusion training, you’re definitely missing a great opportunity to develop bigger muscles. Occlusion training involves the wrapping of your limbs using BFR bands during your regular workout. Several studies have proven that incorporating occlusion in any weight training program can lead to significant increase in muscle size and strength.