10 Tips to Build Muscle at Home

Are you hoping to gain 5-10 lbs of muscle and burn calories at a more efficient rate? While it does not happen overnight, gaining muscle doesn’t need to be a difficult process.

Workout

 

By relying on the proper diet, exercise, and recovery, there is great potential to notice significant muscle growth within a short time-frame.

Below are 10 tips to efficiently grow muscle mass:

1 – Change up the routine

Whether it is the exercises performed, rest time, or number of reps, it is essential to change up some aspect of the training variables every 4 to 6 weeks. Use a journal to keep a note of the progress and workouts.

2 – Eat regular

Eating regularly can consist of eating 5 to 6 small meals per day. Getting the high-quality fuel (carbs and protein) into the system is certain to mean the energy is there to boost the metabolism and build muscle.

3 – Exercise the whole body

Training a variety of muscles – either in one training session or one exercise – means a higher release of hormones that promotes muscle growth during the course of the day. Hitting each of the muscle groups with a similar number of sets will help to achieve more balanced results. Balanced training is critical for the safe and quick growth of muscles that helps to preserve flexibility and avoid injuries.

4 – Fuel up on calories

Start to read the packaging or labels on the regularly eaten food to get an appreciation of the calories consumed on a daily basis. Add an extra 500 calories to the existing intake. Also, aim to include at least 1 gram of protein for each pound of body weight.

5 – Limit the cardio

A light jogging session on the track or treadmill can last 25-35 minutes per session. To maintain the muscles while cutting the fat, you want to look at performing sprints: an all-out run for 60 seconds followed by a light jog for 120 seconds. Repeat this running activity 3 times per week for at least 30 minutes.

6 – Nutrition

Combine a well-planned exercise program with the right nutritional intake. Eat a high carbohydrate and protein meal about 60 minutes before working out. Mix up a whey or casein protein shake (ratio: 1 gram of protein for every 2 grams of carbs) and drink that during the workout. After completing the workout, mix up a new shake and drink that down quickly. Whole foods can be slow to digest, so a drink supplement offers a great alternative for post workout nutrition.

7 – Recovery

Rest and recovery includes 7 to 8 hours sleep per night – although this doesn’t need to happen every night of the week. Complete the workouts over a period of 4 days per week, with 3 left to rest. Also, aim to minimize the stress in the daily life. Excess stress can result in an increase of cortisol, which is a hormone that encourages the body to store a higher concentration of fat and burn the muscle.

8 – Split or full body workout

The best results from a workout are achieved when completing a full body workout per session or breaking down the workout to include a specific session to target either the lower or upper body. Each of these choices can offer a variety of benefits, and certain to be more effective than attempting to isolate a single muscle group to train. Use exercises that involve several muscle groups like pull-ups, presses, rows, squats and dead-lifts.

9 – Stretching

Any type of stretching (moving fluidly or holding a stretch position), getting massages, or using a foam roller can help to maintain the flexibility, avoid injury, and shorten the recovery period between workouts.

10 – Your reps

Aim to complete 12 to 20 sets for each of the muscle groups. A preferred number of reps are between 6 and 12 for virtually all muscle groups, and a workout session shouldn’t last more than 40-45 minutes. If hoping to achieve greater volume, add on extra weight and complete each rep with steady speed and control. Each set should take 40-70 seconds to complete. Avoid going below this mark as that could mean the muscles aren’t receiving enough tensing and therefore unable to encourage the desired growth.

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