Written by Menswear Style in Health & Fitness on the 30th June 2021

Have you been thinking about doing some exercises to get stronger and to get bigger muscles? If yes, keep in mind that building muscles requires more than just lifting weights and crushing the gym life. It involves taking a technical and strategic approach to achieve your fitness goals. Getting stronger includes, but isn’t limited to, dieting and changing your day-to-day lifestyle. Building muscle requires that you have a positive energy balance, meaning that you must have more calories taken in than you burn. About 2,800 calories are needed in building just a pound of muscle in order to support protein turnover in the body. We know you’re excited about getting started on your journey, which is why we have put together these training tips to help you get started on your body goals. Keep reading to find out more.

Eat Protein 

It sounds very weird to tell someone seeking to build muscles and not add weight to eat protein. However, you need to understand that exercise training would break down your muscles and proteins would help build them back up. If you are going to be performing hard lifting workouts, then it is important to eat muscle-building foods (proteins) to help solidify your recovery. Research from the University of Stirling explains that weight lifters need to consume no less than 0.25 to 0.30 grams of protein per kilogram body weight at every meal for proper protein growth. Check out some protein meals below: 

- Poultry birds and produce: chicken, duck, turkey, egg, etc. 

- Fish 

- Dairy: Cheese, milk, quark, yogurt 

- Whey 

- Lentils, seeds, tofu, or nuts 

- Red meat: pork, beef, pork, lamb, goat meat

Train Until You’re Tired 

Do you want bigger muscles? Don’t stop when you sweat, and keep pushing each exercise until you are about to near failure. By failure we mean you could not go any further or repeat in a set because of fatigue. For example, you can begin a 3-set exercise with a heavier weight for about 15 repetitions in the initial set before reducing the subsequent set by 2 such that the last set is 11 lifts. Even while you get tired, you should put in your best effort for each set. You also want to do exercises that place pressure on multiple joints and muscles at the same time. A good example of such exercise is the dumbbell row. Every row rep affects your lats, abdomen, and biceps. When you use multiple muscle groups, it permits you to be able to lift more weight, which is an essential stimulator of muscle growth and challenges you to use muscles together. 

Train Heavy 

Here we are with the training again. But the truth is, you have to train heavy if you want to build muscle and get strong. Intense training challenges your muscles concentrically and eccentrically. Training safely, efficiently, and heavily has several benefits. Limit the number of bumper plates on the lifter to what you can endure. When training is done the right way, the stimulus of the heavyweight coming down with control and returning back up will result in a greater muscle tear and rebuild. What it means is that not every set you do should get you pumping out 10-15 reps (repetitions). Even though high repetitive sets have great value, don’t be scared to do sets of 5 reps for multi-joint moves such as bench presses, deadlifts, squats, and step-ups. This way, you’ll be able to use more weight over time and build more pure strength. And as you advance, that strength will permit you to lift even heavier weights for higher reps. Essentially, start off every workout with an exercise that allows you to train low-rep. That way, you’ll be able to train heavy.

You Should Go Hard But Not Always 

It is good for your body to get some exercise every day, but that doesn't mean you have to do it every day even when you’re exhausted. Training this way wouldn’t give your body a chance for growth. This is not the same as the tip above, saying train until you’re tired. What we mean is to train hard, but not every single day. Have particular days when you train. Do that HIIT three times a week, then switch to regular less intense training. That will give your body time to recover, which is what it needs to grow. 

Select the Right Exercise 

To get the results you want it is advisable you utilise the big three weight exercises: bench press, squat, and deadlift. They help build strength and condition your body. You should always include them in your training. 

Eat Carbs After Workout 

Carbs are needed for energy, but limit your carbohydrate intake to only after you complete your daily workout. Some foods with a low amount of carbs such as fruits, vegetables, corn, carrots, raisins, rice, pasta, bread, potatoes, and quinoa are ok though.

As you begin your journey of building bigger muscles, don’t get too carried away. Exercise one day at a time. You might not get the results you want immediately, but keep up with it, and you’ll get stronger in no time.

Eat Protein, Train Until You’re Tired, Train Heavy, Select the Right Exercise, and Eat Carbs After Workout are among the Training Tips to Help You Get Stronger and Grow Bigger Muscles.