5 Muscle Building Tips To Add A Pound Of Muscle Every Week
If you are not gaining muscle weight you simply are eating and exercising the wrong way. We have your fix now. Follow these 5 muscles building tips to pack on as much as pound of muscle each week.
1) Eat More Protein
Try to eat 1 gram of protein per pound of body weight. This amount is roughly the maximum amount of protein that your body can use in a day. For example, a 150-pound individual should consume 150 grams of protein in a day. Protein can come from chicken breast, lean beef, cottage cheese, eggs, milk, or nuts, among other foods. For best results, split your remaining calorie allowance equally between fats and carbohydrates.
2) Biggest Muscles First!
For beginners, any workout will prove to be intense enough to increase protein synthesis. However, if you have been lifting weights for a while, it will be easier to build muscle quicker if you focus on your larger muscle groups such as your legs, back, and chest. It is very important to add exercises such as pull-ups, squats, bench presses, and deadlifts to your workout routine. You can add these exercises in two or three sets of 8 to 12 repetitions with 60-second intervals of rest time.
3) Add Amino Acids & Carbs Pre-Workout
Studies have demonstrated that weight lifters and body builders who drank shakes that contained amino acids and carbohydrates 30 to 60 minutes pre-workout increased their protein synthesis at a faster rate than those who did not drink shakes with amino acids and carbs. The ideal shake should contain about 6 grams of essential amino acids and 35 grams of carbs. Amino acids are known to be the building blocks of protein, so this shake will definitely get you off to a great start. Aim for adding about 10 to 20 grams of protein to your shake as well, to boost muscle growth as liquid meals are absorbed by your body at a faster rate.
4) Three-hour Rule
Eat something every 3 hours, if you do not, you are limiting the rate in which your body builds new proteins. Your best bet is to take the number of calories you need in a day, then divide that by 6. That number is roughly how many calories you should consume at each small meal. Be sure to consume at least 20 grams of protein every 3 hours.
5) Dairy Before Bed
It is a good idea to eat a combination of protein and carbs at least 30 minutes before going to bed. The calories you consume will stick with you during the night while you sleep, and they will reduce the breakdown of protein in your muscles. Milk or other dairy products such as cheese and cottage cheese paired with fiber in cereal or fruit are the ideal pre-bedtime snacks. Remember, the more diligent you are, the better results you will see. For faster results to jump start muscle building try combining our top 5 tips with the Stacker 2 Pro Series – 30-Day Get Ripped Stack, which features the following Stacker 2 Pro Series products: Thermbuterol, Protein, and the L-Carnatine Shot. For additional pre and post workout options, choose Stacker 2 Pro Series Pre Workout, L-Glutamine, and Intra-Post Workout.