5 Rules for Building Muscle Mass
Create a SMART Goal
SMART stands for setting a specific, measurable, achievable and time-sensitive goal. Simply wanting to bulk up is too vague of a goal. A specific goal would be ‘I want to bulk up my thighs’ rather than wanting to build muscle in general. A measurable goal is a goal that you try to accomplish within a specific amount of time.
In regard to building muscle mass, a measurable goal would be wanting to gain 1 pound of muscle within three weeks. Of course, you will need to adjust the goal based on your upcoming schedule to make the goal attainable. Make the goal relevant by finding out what the value of accomplishing the goal means in the grand scheme of things. For example, perhaps gaining that extra pound of muscle will make you more attractive, thereby allowing you to gain access to better dating prospects.
Make Continuous Adjustments to Your Workout Routine
Small adjustments to your workout routine can make a big impact in the long run when it comes to achieving your goals. A few examples of these changes include adding compound exercises that target both large and small body parts or lifting heavier weights each week. You may want to get advice from a fitness instructor on how to improve your form.
Grab a Bite to Eat After Your Workout
It is essential that you eat meals high in carbs and protein after an intense workout. Doing so helps to build muscle, because the carbs deliver the amino acids in your body to raise insulin levels, kicking off your body’s muscle-building process.
Get a Decent Amount of Rest/Stretch
Rest is critical when it comes to building muscle. Each week, plan to have one off day, which will give your muscles time to adjust and grow. Additionally, you want to avoid doing the same exercise back-to-back for this reason.
Before you relax, though, you need to remember to stretch both before your workouts and afterward. You don’t want to be so focused on your goal of building muscle that you forget to stretch out those muscles. Stretch your arms, your legs, and your back to maintain optimal health of your body. Getting knots in your muscles can seriously hold back your progress toward building muscle.
Hit the Snooze Button
The ideal amount of sleep for most people hovers between 9 and 11 hours each night. Avoiding stress is important in maintaining your sleep health and the health of your body as your body attempts to build muscle.