You don’t need to be a gym rat to build muscle. You also don’t need to turn into a bodybuilder to see the benefits of muscle gain. Building muscle is great for your balance, bone health, and overall mobility.
Too many people shrug off how important gaining muscle mass is. It’s important for young and old athletes, but muscle mass is vital to people who sit for work all day because it affects your posture and your ability to bounce back from small injuries.
The good news is that you’re here learning about what you can do to gain muscle. Here are 10 tips on adding muscle to your frame and why it’s so important.
Do Some Resistance Training
Get in the gym or do some resistance training at home to gain muscle. You can do research online or talk to someone from your local gym about a routine to use to meet your fitness goals. It doesn’t take hours in the gym every day. Simple exercises a few times a week will result in real muscle gains.
Eat More Protein
You can do all the exercise you want, but if you’re not getting your body the right fuel, it’s going to be very hard to put on muscle. Eat more protein from things like protein shakes, meats, and other foods rich in protein to add the building blocks of muscle into your body.
Take Walks
Walking every day is a great way to build muscles. Simply moving is what many Americans need to do to add the muscle they need for healthy living. Too many of us are living sedentary lives that lead to muscle atrophy. Get outside and move.
Rest Appropriately
Your body needs to rest to grow muscle. If you’re in the gym all of the time and are sleep deprived, it’s harder for your body to add muscle. Make sure you’re getting enough sleep and take days off when necessary.
Slow Down Reps in the Gym
Feel the burn when you workout to add more muscle. If you slow down the speed of your reps in each exercise, you break down your muscle more, making more room for blood to enter in and build new muscles.
Go for Fewer Reps at Higher Weights
Lifting heavy is a terrific way to add muscle. You also don’t need to lift heavy weights many times to see the gains you want. Try lifting heavy weights with fewer repetitions to build serious muscle.
The Holy Trinity of Weightlifting
To gain real muscle mass, there are only a few core exercises you need to do. This includes deadlifts, squats, and bench press. These three basic exercises are what most people need to do to add major muscle. You don’t need to do a tour around the gym trying out every machine. Stick to the basics to see the best results.
Supplement
Make sure you’re getting enough vitamins, calcium, and protein to add muscle. You can do this by taking oral supplements to add to your workouts.
Research Peptides and Muscle Mass Studies
Ipamorelin https://www.peptidesciences.com/ipamorelin-5mg is a peptide that has shown great results in rodents as it relates to muscle gains. Research in rats given Ipamorelin saw reductions in muscle wasting and even exhibited signs of muscle growth. The research could be beneficial to a wider audience. This peptide is not yet FDA approved for human use. There is more research that needs to be done but has promising future medical possibilities.
Consistency Is Key
There are a lot of metaphors out there around training your muscles. Consistency indeed is one of the most important factors in long-term muscle growth and retention. Stay in the gym and keep your habit going to hold on to all of those gains you’ve worked so hard to achieve.
