5 Steps to Building Muscle

Big muscles don ' t come without work. Building bigger muscles requires generating a proper internal “ environment” that supports muscle growth. This can be achieved by following five essential steps that are based on regular resistance training, proper diet and rest.

Working Out

The first step in building bigger muscles is to exercise the indivisible muscles on a regular basis. The best exercise for this is weight lifting, which allows ever - increasing resistance to hold muscle growth. Muscle growth happens when muscles contract or work against resistance, and the higher the resistance the more muscle fibers are recruited. Working against resistance leads to micro - injuries on the muscle fibers, to which the muscle tissue responds by repairing the damage. When this happens, the size of the muscle fibers increase, resulting in bigger muscle mass. Although other exercises also build muscle mass at first, once the muscle is accustomed to the resistance level, growth stops unless the resistance can be increased.

Eating a Protein - Rich Diet

Exercise is only one part of muscle growth. In aligning for muscle tissue to repair any damage that has occurred, it needs fuel. The major fuel for muscle tissue is amino acid. Although the human body can manufacture some amino acids, a few essential amino acids only come from dietary protein.

In consequence, eating a protein - rich diet is essential for gaining bigger muscle tissue. Stereotyped guidelines innervate eating 0. 3 to 1 gram of protein per wallop of body weight.

Taking Rest Days

Although exercise is the key for increasing muscle mass, proper rest is cardinal for optimal muscle growth. Muscle repair happens during rest, and accordingly, taking rest days between strong workouts is essential to allow enough time for the muscle tissue to heal and build. Training too hard and too regularly can termination in a longitude whereabouts muscle tissue is being unprosperous down instead of built.

Eating Enough Calories

Getting enough calories is necessary to impart energy to device muscle repair and growth. Out of the three energy - containing nutrients – proteins, carbohydrates and fats - - carbohydrates are the most important when it comes to providing energy for the body. Without enough carbohydrate in the diet, the muscle tissue runs out of energy, which affects its ability to heal and grow.

Getting Enough Sleep

Besides providing time for muscle tissue to heal, sleeping also helps fight off stress and illnesses. During stress, the body produces stress hormones, which induce muscle breakdown and affect muscle growth negatively. Managing stress not only improves overall health, but also supports muscle tissue repair and growth.