Do you want to increase lean muscle in your body?
Trust me, you are not alone. A lot of bodybuilders find it difficult to gain pounds of lean and dry muscle. Here are some simple tips that can help you increase muscle mass quickly:
1. Increase Your Strength
Exercises such as squats, deadlifts, bench press and overhead press are not just for powerlifters. These exercise are highly effective for increasing both strength and lean muscle in the body. One of the most interesting facts is that these exercises stimulate testosterone production in your body. More testosterone helps boost both strength and lean muscle.
2. Use Free Weights
I can say this from my personal experience that free weights are always better than machines. Opt for exercise with dumbbells, barbell and bench rather than fancy machines in your gym. Working out with dumbbells and barbells is more difficult than lifting weights on machines.
3. Reduce Cardio
If you are serious about gaining muscle, you need to cut down the time that you spend doing cardio exercises in the gym. Stop running on the treadmill for 20 minutes. Limit your cardio just for warming up.
The idea is to preserve lean muscle in the body. Too of cardio can make you lose this muscle. Moreover, more strength training can put your body in a better position to burn fat even while you are resting.
4. Eat Right
When trying to build muscle, you need to increase your diet too. However, it is important to avoid processed foods, refined sugars and alcohol. At the same time, it’s a great idea to increase lean protein, complex carbohydrates and healthy fats in your diet.
5. Avoid Overtraining
Though exercise is great for increasing lean muscle, it is important to avoid overtraining. If you are not getting the desired results from your workouts, it is quite possible that you are overtraining and your body is fatigued.
Make sure that you do not workout for more than 45-60 minutes per session. You must also get enough rest and sleep for at least 8 hours every night.
6. Use a Good Muscle Gaining Supplement
Last, but not the least, you must also use a good muscle gaining supplement.
Supplements form core of the bodybuilding industry and there are a lot of brands selling both muscle gainers and cutting agents.
Some of the best supplements are 100% natural and increase both lean muscle and growth hormone in your body. They are excellent for joint support too.
Ways to Increase Muscle Size and Strength
Bodybuilding seems to be getting more and more popular. Though there is nothing wrong in building a good body, a lot of guys struggle when it comes to increasing both muscle size and strength.
Here are some simple ways to increase your muscle size and strength:
1. Begin your workout with chin ups
Chin ups are not very easy to do. As a matter of fact, most guys find it hard to do even 10 reps of chin ups in a set initially.
I highly recommend including chin ups in your warm up routine. This exercise can help build your strength over time. It is excellent for increasing testosterone too. Body weight exercises are exceptionally effective in increasing strength. This explains why chin ups and squats can help you get a strength boost.
2. Do Drop Sets
Drop sets are excellent for increasing strength and size. They can also help you break through plateaus. Begin with maximum weight that can you manage on the barbell and perform 5-6 reps. Drop the weight a little bit and perform another 5-6 reps. Drop the weight for a second time and do at least 10 reps this time.
Drop sets are a highly effective technique used by advanced bodybuilders to get a boost in their strength and size.
3. Avoid Too Much of Cardio
If you are trying to increase your muscle size, too much of cardio exercises can actually be counter productive. Limit the time that you spend on treadmill or other cardio exercises to just 10-12 minutes per session.
4. Increase Your Protein Intake
Your diet is extremely important. You must make sure that you feed your body with enough lean protein and essential fats if you want to gain muscle size. If you do not get enough protein from your diet, use a good whey supplement. As a matter of fact, whey protein is the most popular bodybuilding supplement right now. Almost all bodybuilders consume whey to speed up their muscle gains.
5. Get Enough Rest
Bodybuilding is all about, exercise, diet and rest. You need to strike a balance between the three to get the best results. Just like diet and exercise, it is important to get adequate rest so that your muscle tears can recover and grow in size and strength. Make sure that you sleep peacefully for at least 7-8 hours each night after am intense workout.
6. Use a Good Muscle Gainer
Last, but not the least, you can also use a muscle gaining supplement. Such supplements are hugely popular with bodybuilders. Some of the best ones contain various natural ingredients such as amino acids and other nutrients.
Good quality supplements are safe and free of side effects. Some of the best ones can also help stimulate growth hormone production in your body. Such supplements tend to work even better as compared to testosterone booster.