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Building more muscles

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If you are trying to build more muscles, the following tips will help you to maximize your muscle building efforts.

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Add more calories

Find out how many calories you are eating every day. Now, add 500 to that number and focus on keeping that many calories every day. You should try to eat 1 g of protein per pound of bodyweight every day. Protein is needed for building muscles in your body.

Lower exercise duration

Do not perform more than 20 sets of exercises for every muscle group. It will be better if you can keep the number to 12 sets per muscle group. The reps should be 6-12 per set. The workout should never be for more than 45 minutes. You should use heavier weights and control the speed. Each set should last for 40 to 70 seconds so as to tease your muscles and force them for growth.

Limit your cardio exercise

Even though cardio is good for your heart, while trying to build more muscles, you should limit your cardio. Limited to 2 days when you will to light jogging and restrict it to 30 minutes per session. Limiting cardio will help you to reduce fat while keeping the muscles untouched.

Do full body or split routine workouts

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To build more muscles, you should train your whole body or upper body and lower body. In one session, you can workout to affect your whole body. Or you can choose upper body or lower body for one session. It is better than working out isolate muscle groups. For you, to build muscle, you need to focus on involving more and more muscles in your body in every session. For that, you can focus on lifts that include several muscles at once. Some of the exercises that you need to include in your workout are squats, presses, deadlifts, rows and pull-ups.

Eat regularly

Building muscle will need a regular supply of protein, carbohydrates and fats in proportions to your body. You need to eat 5 to 6 small meals every day. Good quality food according to your needs will work as fuel for your body. Focus more on proteins and carbs. You need to get more muscles and lose fat and for that supplying your body regularly with the necessary elements is very important.

Shakes

You need shakes to supply your body with necessary proteins. You need lots of protein and good nutrition throughout your training sessions and on the rest days. Protein shakes are important because they offer the protein your body needs, which is difficult to get from the food you eat. You need a protein shake that offers 2 g of carbs for every 1 g of protein. You especially need pre and post workout shakes for more protein supplies. Shakes offer you protein easily and faster than other sources of protein.

Recovery

Recovery is as important as training when you are trying to build more muscles. You need to slip 7 to 8 hours every night. Your training should be for four days in a week and the rest of the time should be used for rest. There is also important to avoid too much of stress, and nervousness because in those situations your body increases production of cortisol, which is a hormone that causes burning of muscle and storing of fat.

During your rest period, you may need to adjust your food according to your personal body need. It is better to take advice from the expert dieticians and your personal coach about the food for the rest days.

 

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