January 18

4 Key Ways to Build Muscle

There are many guys who message or speak to us on a daily basis about having issues with gaining and maintaining muscle tissue. No matter how much they’ve trained, they don’t seem to be seeing the growth that they are wanting.

Does this sound like you? And have you questioned why?

Here are some things for you to think about:

1. Training Frequency

So many people limit training certain muscle groups to once a week. What happens when you limit to load placed on a certain muscle is that you don’t give enough stimulus to the muscle over time to progress. For example, you don’t have to train legs three times per week, you could maybe look at two. What you will have to do, is lower your volume on certain other muscle groups, to allow for the extra volume.

 

2. Eating enough to Stimulate Repair and Growth

Many people eat way too little to even support muscle development. Its easy to tell when someone doesn’t eat much, as they gulp when their given a new meal plan.

 

At the first instance try increasing your protein intake to 1.5 grams per kilogram of body weight, and you’ll have a nice ball park figure for muscle development. So, somebody weighing 70kg then they should aim for at least 105 grams of protein spread throughout each day.

 

Read More: Which Are The Best Exercises To Lose Body Fat

 

3. Exercise Variation

Many guys stick to the same exercise, year in, year out. They don’t change angles, overload their weaker points, and as a result their muscles get used to the movements and are slow to respond. Vary your exercises regularly, and hit your muscles from as many angles as possible.

 

4. Isolated Training

A lot of people stick to the big compound lifts (bench press, squats, rows, deadlifts), in the hope that their muscles will develop will keep developing. Unfortunately overdeveloped or over-dominant muscles often take over the exercise, and smaller, lagging muscles receive less stimulation. To really develop and grow a lagging muscle you have to place specific focus and attention to it. So if you want your shoulders to grow, train them in isolation. Many people will not see shoulder development from doing bench press and overhead press alone.

 

 Written by: Paul Karoullas

 

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