Are you on a mission to start building muscle? Well, you’re not the only one! With 183 million people signed up to health clubs around the world nowadays, bodybuilding’s never been more popular.
But that doesn’t make it easy! Indeed, any gym-goer knows that building lean muscle takes time, dedication, and (most importantly) the right approach. With that in mind, check out these 5 beginner muscle building tips that should help you develop your dream physique.
1. Focus On Compound Exercises
Not all muscle-building exercises are made equal when you’re figuring out how to build muscle. The best ones for the job are known as ‘compound exercises’. Also known as ‘multi-joint exercises’, they work out two or more major muscle groups at a time, thereby accelerating this process.
Squats and deadlifts are prime examples, which work your glutes, lower back, core, and quads (among others) all at once! Lunges, military press, and the classic bench press are similar compound resistance exercises to leverage in your workouts.
2. Get Your Beauty Sleep
Contrary to what many newbies think, those hard-earned gains don’t all come from what you do in the gym! When it comes to how to gain muscle, you need to recover properly after every session too. And that makes sleep another core component of success.
We recommend getting at least 7 hours of sleep every night, with 8 hours being the optimal amount.
3. Don’t Overdo It
On the subject of recovery, make sure you allow yourself plenty of rest. Remember, muscle gains come between gym sessions and not in them! Your body must have a chance to recover if you’re going to see the results you want.
So take at least 2 days off a week! Combine those with some light conditioning work (such as walking, stretching, and cycling) and it’s a matter of time before you see results.
4. Remember Your Diet
If you aren’t fuelling your body with the right nutrients, then you’re hamstringing your efforts to build muscle! You need nutrient-dense food, enough protein to fuel recovery, and plenty of complex carbs (such as sweet potato, vegetables, and whole grains) for energy. Taking muscle-building supplements could help too.
From protein and pre-workout to beta-alanine and SARMs, there’s no shortage of options! Just make sure you search Google for ‘how do SARMs work’, or ‘what is beta-alanine’, for example, to ensure you understand what you’re putting in your body. Consider consulting your doctor to check you’d be safe using supplements as well.
5. Build a Solid Foundation
It’s always tempting to lift more than you can handle in the rush for muscle gains. But don’t do it! You may get that weight off the ground, but you’ll force your body to overcompensate, which can lead to injuries down the line.
Trust us, muscle building’s best treated as a marathon and not a sprint. Don’t worry too much about how much you’re lifting at the beginning. Leave your ego at the door, focus on mastering the proper form, establish a strong foundation, and proceed from there.
Don’t Forget These Muscle Building Tips
The goal to build muscle is commonplace these days. And for good reason. Who doesn’t want to walk around with a ripped, muscle-bound physique?!
We hope these muscle building tips will provide a great platform from which to begin your journey to getting fitter, stronger, and healthier. There’s lots more to learn though! Browse the ‘Healthy Living’ section of the website to continue your education.