It is a common problem for people to struggle in the gym while trying to improve their muscle gain. It takes a lot of effort, work, and giving up to see a visible and successful increase in muscle mass. On the other hand, some struggle with it and do not see good results, no matter how hard they try. Wrong supplements, inadequate training, too frequent workouts, lack of vitamins and proteins, are all potential causes for lack of results.
Moreover, there is a situation where you will need additional supplements for greater muscle gain. You should check intarchmed.com, where you can find a list of products that can help people to have much better results in the gym. Moreover, here are some of the best types of practice and nutrition that will help anyone in the weight lifting training.
Pay Attention to the Eccentric Phase
Each type of practice has two phases, concentric and eccentric. During the concentric phase, we are lifting weights, or completing pushup, squat, etc. However, the eccentric phase is also important during training and can have a great impact on our muscles, making each exercise much more effective. During the eccentric phase, we are pulling down, preparing for the lift, but if we make this process much longer, it can have great effects on the muscles, providing more pressure on them.
Proper nutrition plays a big role in successful muscle gain, especially proteins and amino acids that serve for connecting the proteins with muscle tissue in our body. According to the fitness instructors and nutritionists, every weight lifter needs at least 0.3 grams of proteins per kilogram of body weight. For a person that has around 100 kilograms, a minimum intake of daily protein should not be less than 30 grams.
Add Casein to Diet
This substance is popular among people who are lifting heavy weights for a long time. The casein is a type of protein with a slower process of absorption, which, as a result, has an extension of time for balanced feeding of muscles with amino acids. They are much more effective than standard whey protein. The best period for taking casein is before sleeping. Some of the food that is rich with this protein are milk, cheese, and yogurt.
Creatine is one of the most common supplements, and for a good reason. Even if this supplement doesn’t directly affect your muscles to grow, it can significantly improve your performance in the gym, allowing you to have more intense exercises. According to some researches, creatine could affect your performances in such a way, where you can be able to lift almost 15 percent more reps during training. One of the best types of creatine is monohydrate.
More Intense Training
Although most people think that the best way to progress is to try to lift as much weight as possible, it turns out that a more efficient way is to reduce the weight and increase the number of series and repetitions in one series. When we are using lower weights, we can do many more repeats. The best way would be to use around 70 percent of the maximum weight that we can lift. Also, the most suitable sets should be between 3 and 6 steps, and 10 or 20 repetitions.
Maximize Your Training
We can see many people who spend more than 2 hours in the gym every time but without any measurable results. Maybe the reason for that is making too long pauses between sets. Professional trainers recommend short pauses that should not be over 90 seconds. In this way, the training will be much more intense and effective, and you will need a maximum of 45 minutes for an average person to finish the training.
Increase Calories Intake
You are training for muscle gain, not for weight loss, so you must be aware that all that extra calories are crucial for building muscles in your body. You will need to add more calories to your diet, the amount that is greater than you can burn during the day. This is necessary because our body can send signals to our muscles to stop using carbohydrates and proteins, and store it due to the lack of calories. Certainly, it is not necessary to overdo calorie intake. It is enough between 250 and 500 calories to provide the muscles with enough resources for progress.
Another important step for proper muscle gain is resting. If you are overreacting and trying to build up your body overnight, you can only cause more harm than good to your body. Be sure to have at least 8 hours of sleep every night. During sleep, our body is releasing growth hormone, which is essential for our development and fitness plan. Also, lack of sleep can reduce levels of testosterone by 15 percent, which can have negative effects on muscles, and health conditions as well.
Shake or Smoothie Before Training
Some researchers say that having Shake that is rich with carbohydrates and amino acids before training can significantly improve our performances. During training, we will get higher blood pressure, and a good shake or smoothie with amino acids, carbohydrates, and protein will have a great effect on our muscles by effectively feeding them with acids.
Don’t Go to Gym Every Day
Some exercises with higher intensity and bigger weights require at least two days of rest for another session. If you force your muscles by going to the gym every day, there won’t be any significant results, and you could even hurt yourself. The best way is to create a fitness plan that will round up many exercises in the proper period. You should go to the gym 3 to 4 times a week for the best results.
As you can see, it is not enough to just go and lift the heaviest dumbbell in the gym for proper muscle gain. Many things affect progression of muscles, like proper nutrition, rest, intensity, and exercising properly. Remember, if you are determined to gain your muscles in much faster time, you should have to adhere to all the things we mentioned in the article. Also, if you feel the lack of progress, you can use some supplements like legal steroids, monohydrate, vitamins, and many more.