Want to become the biggest person in the gym?
One of the biggest questions we get is “how should I work out to get ripped?” This question always comes from people who want to lose fat and gain muscle mass, which is a great way to improve your physique.
Yes, diet and workouts are important, but there is so much more that goes into building muscle! If you really want to get jacked, you need to focus on 8 things.
And when you focus on these 8 things, you can expect to pile on the muscle so you can become the biggest person in the gym. Keep reading for the 8 amazing tips that will help you achieve superior muscle gain:
1. Diet and Nutrition
You can’t out-train a bad diet! The old adage of “abs are made in the kitchen” still rings true today. If you’re not eating right…it doesn’t matter how hard you work in the gym, you won’t see good muscle gains. You learn the best cutting cycle here.
Case in point: Arnold Schwarzenegger once said, “The secret to training is very simple: I go into the gym, I do a set of 30 reps. I go home.” His point was that Arnold viewed muscle-building as a long-term process that included consistent time in the gym and also watching what he ate.
2. Calorie Surplus
Any successful bodybuilder knows there’s no substitute for eating enough to grow. That being said, you don’t want to eat so much food that it keeps you from being lean! Here is where your diet becomes very important—you need to know roughly how many calories you’re taking in each day and then how many calories you should be taking in based on your goals.
Also, making sure your diet is high protein is of massive importance. High protein diets have been shown in study after study to improve lean body mass when compared with a normal calorie, low protein diet plan. Why is this important? Building lean muscle mass takes an expenditure of about 100 calories per day.
It doesn’t sound like much, but it can add up to several pounds each month. If you don’t increase your calorie intake from fats or carbohydrates, then you need to get that energy from protein. Most experts recommend a 2:1 ratio of carbs and proteins in a diet plan which provides enough energy for muscle gain without excess fat gains associated with low carbohydrates diets.
Supplements are going to help put protein in your muscles’ cupboards to help them grow. Of course, taking supplements can be expensive and over time, your body will become used to the ingredients in a supplement.
It’s best to cycle supplements so that your body doesn’t get accustomed to it—for example, for one month you could take creatine, then switch to a testosterone booster or casein protein shake.
Creatine Monohydrate is not a steroid. In fact, creatine may be the most researched supplement available to athletes involved in high-intensity exercises such as weight training and bodybuilding.
Bodybuilders have long used creatine because of its ability to increase levels of ATP energy in the muscle. A study conducted at Baylor University in 1999 showed that subjects experienced an average strength gain in bench press of 12% in just six weeks while taking 20 grams per day.
5. Resistance Training
For decades now we have known there is no better way of building muscle than lifting weights. A lifting-based exercise regime helps burn fat and increases blood flow throughout the body…this will help you build lean muscle.
6. Compound Exercises
Some of the best exercises for building muscle include barbell squats, shoulder presses, deadlifts, and bench presses to name a few. These compound exercises are amazing at increasing strength which leads to greater muscle gain over time—the key is to perform them with heavy weights!
Also, working within the most effective rep range is key to getting lean. A general rule for muscle building is a rep range of 8-12 reps per set. This helps promote muscle hypertrophy (growth).
7. Rest & Recovery
One of the worst things you could do if you want big muscles does not allow your body sufficient rest. The more rest you give your body; the more recovery there will be in between workouts, which gives your muscles an opportunity to recover and rebuild.
If you don’t take enough days off…you may exhaust yourself. Plus, if your nervous system isn’t fully recovered…you won’t be able to lift heavy and increase your strength and muscle mass.
It’s difficult to overstate the importance of sleep in muscle gain. If you’re not getting enough, then you won’t have the energy that is required for proper muscle gain. Without this energy, your body will be too exhausted to lift weights properly and build muscle mass efficiently.
In addition, the recovery process after a workout requires much more time for those who are sleeping less than 8 hours per night. Sleep provides these individuals with much-needed restoration so they can get back to work quickly, and effectively increase their fitness level.
9. Growth Hormone Release (GH)
Growth hormone (GH) is known as “the fountain of youth” because it helps the body burn fat, build lean muscle, and has anti-aging properties which all lead to superior results when you’re trying to look ripped. GH is released in greater quantities when we’re sleeping—which means that getting adequate sleep will literally help you pack on more size and strength than ever before!
10. High-Intensity Interval Training (HIIT)
This form of training is a proven way to reach elite levels of fitness. Shorter but more intense workouts have been shown to improve one’s cardiovascular capacity as well as increase muscle mass and strength. A great HIIT workout example is performing sprints on a stationary bike for 30 seconds, followed by 30 seconds jogging…repeating this 10 times for an awesome fat-burning workout!
Want More Help With Your Muscle Gain?
The muscle gain tips in this blog post have been compiled from a few different sources to give you the best advice on how to get that muscle growth. It is important not only to eat right and exercise but also to take care of your mental health. You want all parts of your body working hard so it can grow!
Which one tip did you find most helpful? Don’t forget to check out our blog for more body building advice so can create the perfect workout routine and exercise routine and get ripped.