If you have tried a dozens of different diets, or have spent months going back and forth to the gym but you have not gained your desired amount of muscle growth, there’s no doubt that you’re doing something that doesn’t help, or you’re not doing something that helps. Achieving toned muscles is one of the most difficult things to do, so you’d better have a specific plan to help you grow muscles.
If you want to know how to maximize muscle growth, here’s what you should do:
Increase your protein intake. The more protein is stored in your body, the bigger your muscles will grow. However, your body is always draining its stored protein for other purposes, like for making hormones. As a result, there is less protein available for building muscles. To prevent that from happening, you have to gain and store more proteins faster than they are broken down by the body.
Calories are important as well. Aside from increasing your protein intake, you should also take in more calories. You need more calories so your body will have more energy because you will need it especially if you are actively working out in the gym.
Focus on your biggest muscles. If you’re just starting to grow your muscles, any workout will be enough to increase protein synthesis. However, if you’ve been lifting for quite some time already, you can maximize your muscle growth by focusing on the large muscle groups – legs, back, and chest. You can do this by adding pullups, deadlifts, squats, bench presses, bent-over rows, military presses, and dips to your workout.
Follow your workout with a day of rest. According to studies, it would take around 48 hours for the body’s protein synthesis to be increased by a weight workout. This means that your muscles can grow while you are resting, and not during the workout. With that said, there’s no point in going to the gym to do lifting every single day.
Avoid carbs after working out. Another thing that people who want to know how to stimulate muscle growth should know is that carbs should be avoided after a workout. That’s because post workout meals with carbs result in the increase in the body’s insulin levels. As a result, the rate of protein breakdown slows down. It is recommended that you have a peanut butter sandwich, a sports drink, or a banana right after your workout.
Bonus Tip for Enhanced Muscle Growth
Another important tip you should follow is to use blood flow restriction bands when you’re lifting weights. BFR bands are very helpful for maximizing muscle growth as they keep blood trapped in the muscles being trained to boost their growth. Do more research on blood flow restriction training to learn more about how it can help you achieve your fitness goals.