The three main factors to stimulate muscle growth:
- Progressive tension: This refers to progressively increasing tension levels in the muscle fibers. The most effective way to do this is to progressively increase the amount of weight you’re lifting over time.
- Cellular fatigue: This refers to pushing muscle fibers to their metabolic limits through the no of repetition of actions. If you follow these three factors your muscle will automatically grow and they can be emphasized differently in your training. For example, high-weight training emphasizes progressive overload and muscle damage, and high-rep, “pump” training emphasizes cellular fatigue.
- Muscle damage: This refers to the small tears in muscle fibers that are caused by high levels of tension. This damage is required for muscle repair, and if the body is provided with proper nutrition and proper rest, the muscle fibers will adapt to deal better with similar stimuli in the future (i.e., grow stronger and bigger).
Here are 7 tips that will help you to start to gain weight in no time at all. These are tips I have personally used and I guarantee they will work for you.
Tip 1 One Hour Magic: You should be keeping whichever program you are doing not more than. Be sure that you are focusing on keeping the intensity high rather than making the workout drag on. Plus, there’s no research that proof, marathon training sessions are better for muscle growth. Focus on keeping your rest periods under a minute and limit the small talk with other gym members.
Tip 2 Get enough protein to support muscle growth: Aim for about 1 grams to 2 gram of protein per pound of body weight. For example, if you weight 190 lb, take in 144-190 g of protein every day. If you’re overweight, use your lean body mass as your bodyweight instead of your current weight. One ounce (30 grams) of cooked meat contains roughly 8 grams of protein. You should meet the 120-130 gram of daily goal with three 6-oz. steaks, assuming no other protein sources.
Tip 3 Make Eating A Habit: Make an eating habit, it is necessary for making a muscle, you need to focus on making your meals a habit rather than an afterthought. Your body is pre-programmed with your genetic factors. And in case, you have a very fast metabolism that digests and burns calories quickly. Focus on having 5-6 small calorie meals a day spaced 2-3 hours apart so that your body is constantly being provided with something to metabolize and build muscle.
Tip 4 Go to bed 30 minutes earlier: Recovery is essential for muscle growth, and there’s no better way to recover than by simply sleeping more. In a perfect world, you’d get eight to nine hour of sleep per night, but that’s not always realistic. You can, however, control when you go to bed, thereby giving you the best chance of getting as much sleep as you can. sleep at least 7-8 hours rather than wasting a time on watching a tv or wasting a time on social media.
Tip 5 Work each muscle 2-3 times per week: Bodybuilding programs are typically split up to hit each individual body part once a week. That means you go a long time between workouts for a particular muscle group. If you can only lift weights two times per week, try switching to full-body workouts where you work the entire body in each session. This way, you’ll hit each muscle two times per week. Perform one to two sets per muscle group. If you’re training four days per week, try an upper/lower split where you’re hitting each muscle twice a week with about five sets each. Increasing the frequency with which you’re working each muscle will allow you to achieve strength and muscle gains more rapidly.
Tip 6 Don’t neglect your legs: Even if your goal is just to have a big chest and biceps, and you forget about training legs. Firstly, muscle imbalances look bad, and secondly, heavy compound lower body exercises like the deadlight have an enormous impact on your overall muscular development, even in your upper body. There is necessary for leg exercise because it boosts your testosterone level, they promote the release of hormones that build size and strength.
Tips 7 Eat more on “off” days: Just because you’re not training today doesn’t mean you shouldn’t eat big. Your days off are when most of your muscle growth takes place—the recovery phase—so it makes sense to keep plenty of nutrients on hand for the body to make the most of. It’s fine—and probably prudent—to decrease your carb intake slightly on non-training days, as you don’t need the extra energy for training, but keep your protein high and make sure your overall caloric intake doesn’t drop by more than 500 calories.